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7th Annual Twin Rivers YMCA Freedom Run Half Marathon 10K 5K and 1 Mile Family Fun Run Sunday September 10 2017 LEARN MORE RUN FOR A REASON 12 Week Freedom Run 10K Training Plan YMCA OF GREATER OMAHA Welcome to the run walk training plan for the Freedom Run 10km 6 2 miles This program is designed for novice individuals who are interested in completing a 10 kilometer foot race and feel they have the ingredients for a successful 10km inherent ability motivation opportunity and direction1 The following format is a general guide to follow over 12 weeks sectioned into 4 training phases1 1 foundation early quality transition quality and final quality Running can be enjoyable with a plan some rest support and healthy fuel Choosing to start is the biggest step towards the finish line Good luck Daniels Running Formula Second Edition Jack Daniels PhD 2005 1 EXPLANATIONS All running jogging walking cross training and total time are depicted in minutes min Example workout Q 3 x R6 min W1 min R3 min W 30s equates to quality training repeat 3 times Run 6 minutes Walk 1 minute Run 3 minutes Walk 30 seconds A flat route for the scope of this training plan is between 0 to 2 grade or incline on treadmill Rolling hills for the scope of this training plan is between 4 to 6 grade or incline on treadmill Hill repeats for the scope of this training are controlled hill climbs between 5 and 7 grade or incline on treadmill emphasizing the recovery walk down the hill to decrease impact injuries If running hill repeats on a treadmill then spend equal time walking at 0 grade YMCA OF GREATER OMAHA www metroymca org

TRAINING PLAN KEY W walk S sprint J jog conversational pace CD cool down R run more challenging to hold a conversation XT low impact cross training i e stationary bike water aerobics swimming elliptical etc WU warm up TT total time Q quality run walk workout 12 WEEK RUN WALK TRAINING PLAN WEEK DAY 1 1 Rest 2 Rest 3 Rest FOUNDATION TRAINING INJURY PREVENTION DAY 2 DAY 3 DAY 4 DAY 5 Flat Route Flat Route Q 3x W 4 min J R 1 Q 3x W 3 min J R Rest Rest min 2 min TT 15 min TT 15 min Flat Route Flat Route Q 3x W 2 min J R Q 3x W 2 min J R XT 20 min Rest 3 min 3 min TT 15 min TT 15 min Flat Route Rolling Hills Q 3x W 2 min J R XT 20 25 Q 4x W 1 min J R Rest 4 min min 4 min TT 18 min TT 20 min DAY 6 XT 20 min XT 20 min XT 20 min DAY 7 Rolling Hills Q 4x W 3 min J R 2 min TT 20 min Rolling Hills Q 4x W 1 min J R 4 min TT 20 min Flat Route Q 4x W 1 min J R 5 min TT 24 min EARLY QUALITY TRAINING EMPHASIZING RUNNING MECHANICS ECONOMY WEEK DAY 1 DAY 2 4 Rest WU W3 min J2 min Q 6x R1 min W1 min CD J2 min W3 min TT 22 min Rest Rolling Hills WU W2 min J3 min Q 5x R2 min J1 min W1 min CD J3 min W2 min TT 30 min Rest Rolling Hills WU W1 min J4 min Q 5x R4 min W1 min CD J4 min W1 min TT 35 min 5 6 DAY 3 DAY 4 XT 25 30 min WU W3 min J3 min Q 6x R1 5 min W1 Rest min CD J2 min W3 min TT 25 min XT 25 30 min XT 30 min DAY 5 Flat Route WU W2 min J3 min Q 5x R3 min W1 Rest min CD J3 min W2 min TT 30 min Rolling Hills WU W1 min J4 min Q 4x R5 min W1 Rest min CD J4 min W1 min TT 34 min DAY 6 DAY 7 XT 25 30 min WU W3 min J2 min Q 5x R2 min J1 min W1 min CD J2 min W3 min TT 30 min XT 25 30 min Hill Repeats WU W3 min J2 min Q 5x R2 min uphill W 3 min downhill CD J2 min W3 min TT 35 min XT 30 min Hill Repeats WU W1 min J4 min Q 5x R2 5 min uphill W 4 min downhill CD J4 min W1 min TT 43 min

TRANSITION QUALITY TRAINING LONGER INTERVALS WEEK DAY 1 DAY 2 7 Rest Flat Route WU W1 min J4 min Q 3x R8 min W1 min CD J4 min W1 min TT 37 min Rest Rolling Hills WU W1 min J4 min Q 3x R8 min W1 min 3x S30 sec W1 min CD J4 min W1 min TT 42 min Rest Flat Route WU W1 min J4 min Q 4x R8 min W1 min CD J4 min W1 min TT 46 min 8 9 DAY 3 DAY 4 DAY 5 XT 30 min Rolling Hills WU W1 min J4 min Q 3x R9 min W1 Rest min CD J4 min W1 min TT 40 min XT 30 min Flat Route WU W1 min J4 min Q 3x R9 min W1 min 2x S1 min Rest W1 min CD J4 min W1 min TT 44 min XT 30 min Rolling Hills WU W1 min J4 min Q 4x R9 min W1 Rest min CD J4 min W1 min TT 50 min DAY 6 DAY 7 XT 30 min Flat Route WU W1 min J4 min Q 3x R10 min W1 min CD J4 min W1 min TT 43 min XT 30 min Rolling Hills WU W1 min J4 min Q 3x R10 min W1 min 4x S30 sec W1 min CD J4 min W1 min TT 49 min XT 30 min Rolling Hills WU W1 min J4 min Q 4x R11 min W1 min CD J4 min W1 min TT 58 min FINAL QUALITY TRAINING SHORTER MORE INTENSE INTERVALS RACE PREPARATION WEEK DAY 1 10 11 12 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 XT 25 30 min Rolling Hills WU W1 min J4 min Q 2x R6 min W1 min R8 min W1 min R10 min W1 min CD J4 min W1 min TT 37 min Rolling Hills WU W1 min J4 min Q 3x R10 min W1 min 4x S30 sec W1 min CD J4 min W1 min TT 49 min Rest Rolling Hills WU W1 min J4 min Q 3x R5 min W30 XT 25sec R5 min W1 min 30 min CD J4 min W1 min TT 48 min Flat Route WU W1 min J4 min Q 1x R10 min W1 min R8 min W1 min R6 min W1 Rest min R4 min W1 min R2 min W1 min CD J4 min W1 min TT 45 min Rest Flat Route WU W1 min J4 min Q 1x R7 min W1 min R8 min W1 min XT 25R9 min W1 min R10 30 min min W1 min CD J4 min W1 min TT 48 min Rolling Hills WU W1 min J4 min Q 3x R11 min W1 Rest min CD J4 min W1 min TT 46 min XT 25 30 min Rest Flatter Route WU W1 min J4 min Q 2x R5 min W30 sec R10 min W1 min CD J4 min W1 min TT 43 min Rest Flatter Route WU W1 min J4 min Q 1x R10 min W1 min CD J4 min W1 min TT 21 min XT 25 min XT 30 min Training plan designed by Allison Kerr Level 1 USAT Coach 10K Race Day WU W1 min R4 min RACE Repeat R10 min W1 min until you reach the finish line CD W5 min