April 20, 2009

Check with your physician before you begin this program.

The Go The Distance Program is a program design to help first time runners complete and finish the Utica Boilermaker Road Race. This training routine is a guide to help you for the next 12 weeks to prepare for the race. You can adjust this program depending on your schedule. Some people have work schedules that make running during the day impossible. Decide what is best for you and enjoy it the most.

For the first week set yourself up with a running schedule. Find a place that you like to run and run there. Try to maintain your training schedule regularly, even during hot weather, vacations, job conditions, etc. Most importantly do not increase mileage to quickly. Do not do anything unorthodox, speed workouts, etc. Train within yourself. This will help you stay injury free.

Each workout session should include light stretching before and after the run.

We’ll be doing 3 workouts this week. Here’s the schedule for this week.
 

• Monday, Day 1 – First Go The Distance Run. We will begin with a 1.8 mile run starting at MVCC turning right onto the Parkway, then right onto James Street, right on Sherman Drive, and back to MVCC.
• Tuesday, Day 2 – Rest Day
• Wednesday, Day 3 – a 2 1/2 mile run on a flat course. Time yourself. Walk if necessary. Finish with a cool down walk. Do some light stretching after the run.
• Thursday, Day 4 – Rest Day
• Friday, Day 5 – Rest Day
• Saturday, Day 6 – A 2 ½ mile run on a flat course. Walk if necessary. Do some light stretching after the run.
• Sunday, Day 7 – Rest Day Remember to always run facing traffic. Be careful when running through intersections and be cautious of drivers.