Sample training plan for the Greenway 5 Mile Trail Race.

Training runs available! Dreama Campbell and her Wednesday night group will be running the Greenway course starting at 6pm on Wednesday July 15th and Wednesday July 22nd. Meet at the parking lot, bring your own water and anything else you feel you will need for the run.

Note: this is only a sample plan. Speak to your doctor before changing your excercise regimen. Rock/Creek does not endorse any particular exercise plan and we provide this to you as a rough guide only. Please use discretion.

Week 1:

Sunday:  Rest
Monday: Strength Training
Tuesday: Run 3 miles or run 10 minutes, walk 2 minutes for 45 minutes. Stretch.
Wednesday: Strength Training
Thursday: 3 mile easy run.  Stretch.
Friday:  Rest
Saturday:  Run 3 miles or run 5 minutes, walk 1 minute for 45 minutes. Stretch.

Week 2:

Sunday:  Rest
Monday: Strength Training
Tuesday: Run 3 miles or run 10 minutes, walk 2 minutes for 45 minutes. Stretch.
Wednesday: Strength Training
Thursday: 3 mile easy run.  Stretch.
Friday:  Rest
Saturday:  Run 4 miles or run 6 minutes, walk 2 minutes for 60 minutes. Stretch.

Week 3:

Sunday:  Rest
Monday: Strength Training
Tuesday: Run 3 miles or run 10 minutes, walk 2 minutes for 45 minutes. Stretch.
Wednesday: Strength Training
Thursday: 3-4 mile easy run.  Stretch.
Friday:  Rest
Saturday:  Run 4 miles or run 6 minutes, walk 2 minutes for 60 minutes. Stretch.

Week 4:

Sunday:  Rest
Monday: Strength Training
Tuesday: Run 3 miles or run 10 minutes, walk 2 minutes for 45 minutes. Stretch.
Wednesday: Strength Training
Thursday: 3-4 mile run. Stretch.
Friday: Rest
Saturday: Run 5 miles or run 8 minutes, walk 2 minutes for 75 minutes. Stretch.

Week 5 (Race Week):

Sunday: Rest
Monday: Strength Training
Tuesday: 2-3 mile easy run. Stretch.
Wednesday: Strength Training
Thursday: Rest
Friday: Light 10 minute jog
Saturday:  Race Day!

Sign up for the race and get all the details at http://www.rockcreek.com/greenway/