Exactly 12 weeks from today, hundreds of excited athletes will hear the familiar sounds of race day – the buzz of the starting corals, the boom of the canon, and the encouraging cowbells – at the 2017 Fort4Fitness event. This year, we’re following four Parkview team members on their training journeys (meet them here). We’ll troubleshoot their performance, injuries and nutrition, as well as any other setbacks and successes they encounter, with the help of the Parkview Sports Medicine team. We invite you to follow along and join in the conversation.
And so, it begins.
Today is all about picking a plan. Mackenzie Clark, MS, LAT, ATC, Parkview Sports Medicine, offers these beginner guides to training for the three distances our team members are taking on: the 4 mile, 10k and half marathon. Pick your distance, print the plan and start sharing your road to race day with us!*
Download the 4 Mile Training Plan
Click Here
Download the 10k Training Plan
Click Here
Download the Half Marathon Training Plan
Click Here
Mackenzie’s Guide to Training
- Rest/Cross-Training Days. If you are feeling sore, take this day to stretch, use a foam roller, and/or ice those sore spots. If you are feeling great, give cross-training a try. Biking, hiking, swimming, the elliptical machine, or taking a fun class at the YMCA are all examples of cross-training. Cross-training keeps you conditioned for those long runs and also decreases your risk of injury. Cross-train for approximately 30-60 minutes.
- Rest Days. Take this day to rest your body. Try stretching, using a foam roller, or taking a yoga class. It’s important to rest in order to rejuvenate your mind, body, and spirit.
- Strength Training Days. Strength training is important for runners. The stronger your body, the easier those hills and distance runs will be. Strength train for approximately 30-60 minutes. And don’t just concentrate on strengthening your legs. Incorporate core exercises and upper body exercises into your workout, too.
- Warm-up and Cool Down. Always remember your warm-up and cool down with every workout. Start with some dynamic and static stretching exercises. After your workout, don’t forget your cool down. Try walking after a run for 15 minutes then get some static stretches in.
- Hydrate. Make sure to hydrate before, after, and during your runs and workouts.
Are you training with us?
Share your setbacks and your successes at any time in the comments section or by tweeting at @parkviewhealth with #runthefort.
*Always consult your physician before starting any exercise program.
