Belleville Running Club: Fw: [BellevilleRunningClub] training for the LAW DAY run

FYI. Please see the information below. We are meeting tonight for the 1st of our Law Day 5K training runs at the track at Belleville East (we will gather at West Pointe's parking lot).

The Belleville Running Club is participating in St Clair County's Get Up & Go health initiative, and Our goal is to help motivate people to take up running by helping them train for their first race (or their first race in a long time). We hope that each of our members can help someone new make their running debut at the Law Day Run on May 3rd, 2008." (Get Up & Go is a Health and Fitness Challenge for Communities, Groups and Organizations of St. Clair County, Illinois)

To everyone out there who is an experienced runner: Start encouraging your friends who have been talking about taking up running to train with us and make the Law Day Run their 1st 5k.

To everyone out there who has been waiting for that perfect time to really get into running, here is your chance.

This is what we have put together for a training schedule:

Beginners 5K Training Schedule
	Weeks	Sun	Mon	Tue	Wed	Thu	Fri	Sat
Sunday, April 06, 2008	4	Walk/XT 20 min or off	Run 10 Min	Walk/XT 20 min or off	Run 15 Min	Walk/XT 20 min or off	off	Run 2.5 Miles
Sunday, April 13, 2008	3	Walk/XT 25 min or off	Run 20 Min	Walk/XT 25 min or off	Run 20 Min	Walk/XT 25 min or off	off	Run 3 miles
Sunday, April 20, 2008	2	Walk/XT 30 min or off	Run 25 Min	Walk/XT 30 min or off	Run 25 Min	Walk/XT 30 min or off	off	Run 3.5 Miles
Sunday, April 27, 2008	1	Walk/XT 30 min or off	Run 30 Min	Walk/XT 30 min or off	Run 30 Min	Walk/XT 30 min or off	off	Law Day Run (5/3/08)

XT: Cross Train

Training schedule based on http://www.runnersworld.com/article/0,7120,s6-380-381--11942-0,00.html

----- Forwarded Message ----
From: id41prieto <estrada@uiuc.edu>
To: BellevilleRunningClub@yahoogroups.com
Sent: Saturday, April 5, 2008 10:23:42 PM
Subject: [BellevilleRunningClub] training for the LAW DAY run

Come out to Belleville East this Monday the 7th for the 1st LAW DAY 5K
training run. Dan, Toby and myself will be out there starting @ 6:30pm
til about 7pm for individualized 1-1.5 mile runs. The pace will be
dictated by you.

All newbies & all paces are encouraged & welcomed! Let us be part of
your reintroduction into running, your 1st 5K, or simply some desired PT.

Please feel free to spread the word. We will be posting further LAW
DAY 5K training runs in the day ahead.

Hope to see you out there!
best regards,
david

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