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The Running
Program
For runners, the Winter and Spring
months are typically a time for specialized training regiments
like
Base Building and Speed Work.
For beginners,
this means getting your body used to running on a consistent basis - a
key component to begin any running program, and a great start toward
training for half marathons or full marathons.
For experienced
runners, this means switching from the high mileage demands
associated with marathon training to significantly lower mileage, but
increasing speed work and strength training - all necessary elements
toward
improving race times.
Sacfit
offers several programs that incorporate the above options.
And
with
each program, we provide the tools and encouragement to
inspire
our runners to test their new found fitness and abilities at various
Spring-time 5k and 10K races.
At the end of our
16-week program, Sacfit is teaming up again with race manager Rich
Hanna to
present The
Fourth Annual
American River Parkway Half-Marathon/5K - Sacramento's only
Spring-time half-marathon and 5K race. The race will be held on
May 1, 2010, to coincide with our
final day of the program.
All these factors
contribute toward improving running performance and form, as well as
fitness and health. But in
keeping with the Sacfit philosophy, these programs are also designed
to keep getting fit a fun, enjoyable, and interesting endeavor. After all, if it's
not fun, what's the point?
General Weekly
Schedule
All Sacfit programs are designed to consider the busy schedules of our
lives. While some adjustment and priortiy must be made for any
new undertaking, our programs ensure that you will not be consumed by
workouts.
The weekly
schedule entails a Saturday morning workout and three mid-week workouts
- Monday, Tuesday, and Thursday. That's it!
The Saturday
morning workout is the "long" run. A 30 to 40 minute (or 2- 4 mile)
run starts the program and then gradually increases in
duration,
or mileage, over the course of the program.
The
mid-week
workouts consist of 20 to 30 minute runs (3- 4 miles) and only
marginally increase over the season. Once daylight savings comes in
March, we offer a supervised
Tuesday workout the track (CSUS or ARC or Bella Vista HS) and a
supervised Thursday night workout around McKinley Park or at William
Pond.
That's three meeting times a week to provide you optimal motivation!
Click here for more
details
Pace Groupings
The most important component to
sensible and safe training is not pushing too hard too soon. In
running, that's finding the right pace. In order to find the right pace
for you, we conduct a Pace Finder run. The Pace Finder run is not a
race. Rather, it is easygoing run or walk (or both) at a
pace that is comfortable enough for you to carry on a conversation
throughout the run or walk.
As you complete
your run or
walk - anywhere from one to three miles, Sacfit coaches
track and record your time. Your time determines your pace
group,
which we assign as color groups - Blue, Green, Yellow, Red or
Purple. And from there the fun begins...
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