2-15 Sun. Cross Train Cross Train Cross Train TOTAL 1.5 mi min. 2 mi min. 8 mi.
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1 Week 1 WEEK 2 KP THRIVE TEAM RUN/WALK GALLOWAY SCHEDULE (February 7 - May 2, 2015) Folsom Parking Garage 2-7 Sat. 1 mi. 2 mi. 3 mi. 2-8 Sun. OFF OFF OFF TOTAL 1 mi. 2 mi. 3 mi. 2-9 Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 2-10 Tues. run 15 min. run 25 min. 2 mi Wed. Cross Train Cross Train Cross Train 2-12 Thurs. run 15 min. run 25 min. 2 mi Fri. OFF OFF OFF Wm Pond Park 2-14 Sat. 1.5 mi. 2 mi. 4 mi Sun. Cross Train Cross Train Cross Train TOTAL 1.5 mi min. 2 mi min. 8 mi. WEEK Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 2-17 Tues. run 15 min. run 25 min. 2 mi Wed. Cross Train Cross Train Cross Train 2-19 Thurs. run 15 min. run 25 min. 3 mi Fri. OFF OFF OFF Folsom Parking Garage 2-21 Sat. 1.5 mi. 2 mi. 5 mi Sun. Cross Train Cross Train Cross Train TOTAL 1.5 mi min. 2 mi min. 10 mi.
2 WEEK 4 WEEK 5 WEEK Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 2-24 Tues. run 20 min. run 30 min. 2 mi Wed. Cross Train Cross Train Cross Train 2-26 Thurs. run 20 min. run 30 min. 4 mi Fri. OFF OFF OFF Location TBD 2-28 Sat. 2 mi. 3 mi. 6 mi. 3-1 Sun. Cross Train Cross Train Cross Train TOTAL 2 mi min. 3 mi min. 12 mi. 3-2 Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 3-3 Tues. run 25 min. run 30 min. 3 mi. 3-4 Wed. Cross Train Cross Train Cross Train 3-5 Thurs. run 25 min. run 30 min. 4 mi. 3-6 Fri. OFF OFF OFF Folsom Parking Garage 3-7 Sat. 2 mi. 4 mi. 7 mi. 3-8 Sun. Cross Train Cross Train Cross Train TOTAL 2 mi min. 4 mi min. 14 mi. 3-9 Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 3-10 Tues. run 25 min. run 35 min. 4 mi Wed. Cross Train Cross Train Cross Train 3-12 Thurs. run 25 min. run 35 min. 4 mi Fri. OFF OFF OFF Wm. Pond Park 3-14 Sat. 2.5 mi. 4 mi. 8 mi Sun. Cross Train Cross Train Cross Train TOTAL 2.5 mi min. 4 mi min. 16 mi.
3 WEEK 7 WEEK 8 WEEK Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 3-17 Tues. run 25 min. run 35 min. 5 mi Wed. Cross Train Cross Train Cross Train 3-19 Thurs. run 25 min. run 35 min. 4 mi Fri. OFF OFF OFF Folsom Parking Garage 3-21 Sat.* 2.5 mi. 5 mi. 9 mi Sun. Cross Train Cross Train Cross Train TOTAL 2.5 mi min. 5 mi min. 18 mi. *Breakfast of Champions: At the end of your run/walk, join us for breakfast put on by the Coaches Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 3-24 Tues. run 30 min. run 40 min. 4 mi Wed. Cross Train Cross Train Cross Train 3-26 Thurs. run 30 min. run 40 min. 5 mi Fri. OFF OFF OFF FOLSOM BIKE 3-28 Sat. 3 mi. 5 mi. 10 mi Sun. Cross Train Cross Train Cross Train TOTAL 3 mi min. 5 mi min. 19 mi Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 3-31 Tues. run 30 min. run 40 min. 5 mi. 4-1 Wed. Cross Train Cross Train Cross Train 4-2 Thurs. run 30 min. run 40 min. 5 mi. 4-3 Fri. OFF OFF OFF Wm. Pond Park 4-4 Sat. 3 mi. 6 mi 7 mi. 4-5 Sun. Cross Train Cross Train Cross Train TOTAL 3 mi min. 6 mi min. 17 mi.
4 WEEK 10 WEEK Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 4-7 Tues. run 30 min. run 40 min. 5 mi. 4-8 Wed. Cross Train Cross Train Cross Train 4-9 Thurs. run 30 min. run 40 min. 4 mi Fri. OFF OFF OFF Location TBD 4-11 Sat. 3.5 mi. 6 mi. 11 mi Sun. Cross Train Cross Train Cross Train TOTAL 3.5 mi min. 6 mi min. 20 mi Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 4-14 Tues. run 30 min. run 40 min. 5 mi Wed. Cross Train Cross Train Cross Train 4-16 Thurs. run 30 min. run 40 min. 5 mi Fri. OFF OFF OFF No coached training 4-18 Sat. 3.5 mi. or 5K on race day 7 mi. or 10K on race day 12 mi. RACE DAY** 4-19 Sun. Cross Train or race Cross Train or race Cross Train TOTAL 3.5 mi min. 7 mi min. 22 mi. **Event: Sacramento Zoo Zoom 5K run/walk and 10K run on Sunday, 4/19/15. WEEK Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 4-21 Tues. run 30 min. run 45 min. 5 mi Wed. Cross Train Cross Train Cross Train 4-23 Thurs. run 30 min. run 45 min. 5 mi Fri. OFF OFF OFF Folsom Parking Garage 4-25 Sat. 4 mi. 4 mi. 13 mi Sun. Cross Train Cross Train Cross Train TOTAL 4 mi min. 4 mi min. 23 mi.
5 WEEK Mon. Cross Train Cross Train OFF Maidu/Wm. Pond 4-28 Tues. run 30 min. run 45 min. 5 mi Wed. Cross Train Cross Train Cross Train 4-30 Thurs. run 30 min. run 45 min. 5 mi. 5-1 Fri. OFF OFF OFF RACE DAY*** 5-2 Sat. RACE DAY 5K RACE DAY (1/2 Marathon Relay) RACE DAY TOTAL 3.1 mi min. 6.5 mi min. 24 mi. ***Event: ARP 5K Run/Walk, Walker's 1/2 Mara, Walker's 1/2 Mara Relay and Runner's 1/2 Mara WHAT IS THE JEFF GALLOWAY METHOD and HOW DOES IT WORK? Jeff Galloway is a U.S. Olympian who has designed a doable run/walk program to allow all levels of abilities to exercise injury free. Just as the name suggests, you alternate between running and walking. One key piece of the program is the Magic Mile. You run a mile at what is a hard pace for you to help determine your training program. Knowing your min./mile pace will help determine your pace for longer distances. GALLOWAY RUN/WALK RATIOS (based on your minute/mile training pace): 8 min./mile = run 4 min./walk 35 seconds 9 min./mile = run 4 min./walk 1 min. 10 min./mi. = 3:1 11 min./mi. = 2:30:1 12 min./mi. = 2:1 13 min./mi. = 1:1 14 min./mi. = run 30 seconds/walk 30 seconds 15 min./mi. = run 30 seconds/walk 45 seonds 16 min./mi. = run 30 seonds/walk 60 seconds
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