2014 Shamrock Shuffle 8K - urbanprairie.org...Listen to your body, especially if you are new to...
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2014 Shamrock Shuffle 8K Novice 8 Week Training Plan The Shamrock Shuffle is the world's largest 8K race with 45,000 participants. The kick off to the running season in Chicago, the Shuffle is in it's 35th year, and a Chicago tradition. Mike Nishi, dad of a UPWS 3rd grader and incoming 1st grader, and his event production company have made this one of the safest and most rewarding races you can experience. Join UPWS parents and have a fun family day at the Shamrock Shuffle this year. An eight week training plan for novice runners follows, that will get the least experienced runner in shape for race day, March 30th, 2014. Read on to learn how you can be a part of this parent initiative and train with more experienced parents, as well as offer your expertise!
Transcript of 2014 Shamrock Shuffle 8K - urbanprairie.org...Listen to your body, especially if you are new to...
2014Shamrock Shuffle 8KNovice 8 Week Training PlanThe Shamrock Shuffle is the world's largest 8K race with 45,000 participants. The kick off to the running season in Chicago, the Shuffle is in it's 35th year, and a Chicago tradition. Mike Nishi, dad of a UPWS 3rd grader and incoming 1st grader, and his event production company have made this one of the safest and most rewarding races you can experience. Join UPWS parents and have a fun family day at the Shamrock Shuffle this year. An eight week training plan for novice runners follows, that will get the least experienced runner in shape for race day, March 30th, 2014. Read on to learn how you can be a part of this parent initiative and train with more experienced parents, as well as offer your expertise!
Mondays
Training Plan Instructions
Monday is an active rest day. That means you should do some stretching and some strengthening. Do not over-do it. The goal is to recover from Sunday and not follow a long run with a tough workout. Stretching exercises can be found here:http://www.runnersworld.com/training/stretching
Strengthening exercises can be found here:http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners?page=single
Hal Higdon is a local running legend. He has created running plans for novice to elite runners, from five kilometer races to ultra marathons. He has written 34 books, mostly about running, and is the longest editorial contributer to Runner's World. The training plan below is based on Hal Higdon's novice training program for an eight kilometer race (http://ww-w.halhigdon.com/training/51096/8K-Novice-Training-Program). The purpose of a training plan is to give you an idea of how much to run, rest and cross train, not to follow the plan perfectly. Listen to your body, especially if you are new to running, and always consult a physician before beginning an exercise routine. Good Luck!
Tuesdays This run day will be at “easy” pace. This should be very comfortable for you. If you are unable to run the whole distance, you can break it up into a run/walk/run. Here is an example program:http://www.runnersworld.com/beginners/the-8-week-beginners-program?page=single
Wednesdays Running can be demanding on the body. In order to get a work-out without running too many miles, Wednesdays are dedicated to cross-training. This could be Nordic skiing, biking, stairmaster or other aerobic exercises.
Thursdays This is a dependable 2 mile run with stretching and strengthening added.
Fridays Friday is a day of complete rest. If you are new to running, your body needs rest in order to repair from all the new streesess you are putting on it. Enjoy the day off. You deserve it.
Saturdays This is another cross training day but a longer work-out than Wednesdays.
Sundays This is your long run day. You should run it at a comfortable “easy” pace. Again, if the distance is too much, you will need to modify with run/walk/run.
February 2014
Week 1(6 Miles)
* If you need some motivation to run long, see the last page for running group info.
Week 2(6.5 Miles)
Week 3(7.5 Miles)
Week 4(8 Miles)
1 2
1 2
8 9
15 16
22 23
6 7
13 14
20 21
27 28
4 5
11 12
18 19
25 26
Mon Tue Wed Thu Fri Sat Sun
3
10
17
24
2 Miles(Easy)
2 MilesStretch & Strength
Day OffStretch & Strength
Day OffStretch & Strength
Day OffStretch & Strength
Day OffStretch & Strength
Day Off
Day Off
Day Off
Day Off
2 MilesStretch & Strength
2 MilesStretch & Strength
2 MilesStretch & Strength
30 MinsCross Train
30 MinsCross Train
35 MinsCross Train
35 MinsCross Train
30 MinsCross Train
35 MinsCross Train
40 MinsCross Train
40 MinsCross Train
2 Miles(Easy)
2.5 Miles(Easy)
2.5 Miles(Easy)
2 Miles(Easy)
2.5 Miles(Easy)
3 Miles(Easy)
3.5 Miles(Easy)
*
*
*
*
March 2014
Mon Tue Wed Thu Fri Sat Sun
1 2
8 9
15 16
22 23
29 30
6 7
13 14
20 21
27 28
4 5
11 12
18 19
25 26
3
10
17
24
Day Off2 MilesStretch & Strength
35 MinsCross Train
40 MinsCross Train
2.5 Miles(Easy)
3.5 Miles(Easy)
*
*
*
*
* If you need some motivation to run long, see the last page for running group info.
Week 4(8 Miles)
Week 5(8.5 Miles)
Week 6(9 Miles)
Week 7(9.5 Miles)
Week 8(10 Miles)
Day Off
Day Off
Day Off
Day Off Day Off
2 MilesStretch & Strength
2 MilesStretch & Strength
2 MilesStretch & Strength
2 MilesStretch & Strength
40 MinsCross Train
40 MinsCross Train
45 MinsCross Train
30 MinsCross Train
50 MinsCross Train
50 MinsCross Train
60 MinsCross Train
2.5 Miles(Easy)
3 Miles(Easy)
3 Miles(Easy)
3 Miles(Easy)
4 Miles(Easy)
4 Miles(Easy)
4.5 Miles(Easy)
Day OffStretch & Strength
Day OffStretch & Strength
Day OffStretch & Strength
Day OffStretch & Strength
Day OffStretch & Strength
Other TipsThink FuelIt goes without saying that you should eat healthily and drink plenty of water to help your body deal with the de-mands of a training plan. It’s typical for runners to eat plenty of carbs the day before a long run and something very simple like banana and oatmeal the morning of the run.
Be Smart on Race DayTry to eat 3 to 4 hours before running. Do not drink right before the race. The excitement will already have you visiting the ports-potties too often. Do not experiment with new foods, new clothes or new shoes. You don’t want any surprises. It’s wise to prepare everything the night before. Read event instructions carefully to avoid issues with security, etc. Get to the race early. If the weather is cold, take an old sweatshirt and sweatpants to the race that you can throw away right before the race starts. All the clothes are collected by the Shamrock Shuffle's staff and donated to Pacific Garden Mission.
Don’t Over-DressWhen it is cold, it’s tempting to wrap-up but you will generate heat when you are running, so dress like it is a little warmer than it is. Training will help you find the right balance.
Dread MillThe treadmill is much less dreaded when the weather is very cold. Unfortunately, it’s not an equal substitute to running on asphalt. Buddy-up and motivate to get out as often as you can.
Need a buddy? Need motivation?Join our Google Group! Email Simon Goodship (UPWS 3rd and 2nd grade parent) @ [email protected] our Groupme! Download the Groupme app and text Simon @ 773.991.9843. This app provides free group text messaging, so participants have an easy way to catch up before long runs or race day.
