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09
25
2017
Eerie Erie 5K 10K Training Tips at Healthy Altitudes

Eerie Erie 5K 10K Running Tips Week 3

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Eerie Erie 5K 10K Running Training Tips

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Week 3

Treadmill Training. Got to do it. Might as well embrace the dreadmill.

Eerie Erie 5K 10K Running Tips

This plan, as all plans, is just a recommendation. As with the start of any exercise program, consult with a physician before beginning anything new.

In addition to running, I highly recommend a simple and basic strength training and core training program to supplement your running. Strength training will make your bones, ligaments, and tendons stronger so you can run …For Your Life™

If you have specific questions regarding your training, please contact me. As a certified running coach I might have some tools in my toolbox to help you build a better running style or fitness level.

5K Tip of the Week

Week 3 – Add in those treadmill (aka dreadmill) workouts

– Keep running 3 days a week at least 30 minutes a run/walk and x-train 2 days a week

– Put purpose into your treadmill workouts (4 ways to do that)

  • Flying 40’s
  • Quarter mile repeats
  • Timed intervals
  • Hills

– As daylight and weather changes you can use the treadmill to get faster

  • Beginners- Try 2-3 sets of flying 40’s (40 seconds sprint 20 second recovery)
  • Advanced- Try up to 6 flying 40’s

– Quarter- mile repeats are self explanatory. Run fast for .25 miles then recover .25 miles

– Timed intervals are your choice of time but mix them up to keep your body guessing

– Hills are also self explanatory. Add these into your workouts to get stronger.

Watch The Video

Eerie Erie 5K 10K Running Tips

10K Tip of the Week

Week 3 – Add in those treadmill (aka dreadmill) workouts

– Keep running 3 days/wk at least 40 minutes at a run/walk pace, x-train 2 days a week

– Put purpose into your treadmill workouts (4 ways to do that)

  • Flying 40’s
  • Quarter mile repeats
  • Timed intervals
  • Hills

– As daylight and weather changes you can use the treadmill to get faster

  • Beginners- Try 4-6 sets of flying 40’s (40 seconds sprint 20 second recovery)
  • Advanced- Try up to 10 flying 40’s in your workout

– Quarter- mile repeats are self explanatory. Run fast for .25 miles then recover .25 miles

– Timed intervals are your choice of time but mix them up to keep your body guessing

– Hills are also self explanatory. Add these into your workouts to get stronger

Eerie Erie 5K 10K Running Tips

Tips For Both Runs

Keep running at least 3 days per week

( Warding Pattern Ideas in Here)

Include at least 2 days of cross training

Build fitness through training with speed

Keep variety in your running and use a dreadmill when needed

Keep a positive mindset and be goal oriented if running inside

Advanced runners can use the same ideas as beginner runners but do a couple extra sets

About GaryHealth Coaching and Home Personal Training In Erie and Boulder Colorado

Lydiard Certified 1&2 Run Coach

20 Years Running Experience

Runs include 5K-55KGary Gianetti Certified Run Coach Personal Trainer Erie Colorado Eerie Erie

Sports Nutritionist and Personal Trainer

Certified Health Coach

World Record Holding Cyclist

Former Mr. Connecticut

Father, Husband, Friend

Why Do I Love The Eerie Erie? 

Community comes together for something fun and healthy at Halloween in Erie.

Family, friends, and fitness make everyone happy.

Fitness isn’t always about how fast you run- it’s about fun too.

The Eerie Erie can put it all together for a fast and fun event for every ability level.

Contact Gary For Personalized Service

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