10K Intermediate Training - Kerri Strauss and Phillip Crosby

CROSSTRAINING = ANOTHER FORM OF AEROBIC EXERCISE (SWIMMING, CYCLING, X-COUNTRY SKIING, SNOW SHOEING, WALKING, ETC)

STRENGTH TRAINING = PUSH UPS, PULL UPS, FREE WEIGHTS, OR ANY WEIGHT TRAINING AT YOUR HEALTH CLUB.

TEMPO RUN = FIRST 10-15 MIN EASY PACE ->10-20 MIN. PEAK PACE -> FINISH 5-10 MIN EASY PACE

"FARTLEK" - Translation "speed play" Two to six times during the run pickup your speed to fast run for 30 seconds to one minute. The pace of the speed play should be appreciably faster than what you think you might be able to do for the full 5km distance.

The Squannacook River Runner and the Groton Road Race are not liable for any injuries suffered prior to, during or following participation in the Groton Road Race. It is your responsibility to verify that you are physically fit and have sufficiently trained for the completion of this running event. Please consult your physician before beginning your training program.

Remember to stretch before and after, and give yourself adequate time to recover between workouts. Also invest in a good pair of running sneakers (www.marxrunning.com, www.alecs-shoes.com, www.modells.com, or any store of your choice).

Runners providing training programs are not specialists or doctors, but veteran runners themselves. Contact us at sqrrtrack@verizon.net.

• Novice is for new runners, or those that have taken a break over the winter.
• Intermediate is for runners with prior race experience who are looking to improve their performance. You should be running 3 times a week before beginning this plan.
• Advanced is for competitive runners who are in great physical shape, and are looking to achieve their best.

If you are unsure as to which program to choose, start off with the Novice program – you can always increase your mileage later!