Training Programs

REAL GIRLS RUN AND FALL CLASSIC TRAINING PROGRAM

The Real Girls Run Training Program and the Fall Classic Training Program will begin on Saturday, August 21st. Both programs will meet every Saturday at 8AM at RIVERVIEW PARK

The RGR Training Program is designed to train runners and walkers of all abilities to complete the Real Girls Run 6K on October 9th. The Fall Classic Training Program is designed to train runners to either complete or improve their time at the Fall Classic 10K.

BOTH TRAINING PROGRAMS MEET EVERY SATURDAY AT 8AM.

PROGRAM DETAILS

APPLICATION: Click here for the print and mail application
INFORMATION: Cost is $10 to join at any point. Please fill out an application at Charlottesville Running Company. We will meet for runs and you will be given a route to run that coincides with that portion of the training schedule. You may or may not be accompanied by someone for all or portions of the run. Make sure you bring adequate hydration for before, during or after the run. Look below for BEGINNER, INTERMEDIATE, ADVANCED AND WALKER PROGRAMS

BEGINNER

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	rest or CT	1 mile	CT	1.5 mile	rest	1.5 mile	1.5 mile
2	rest or CT	1 mile	CT	1.5 mile	rest	2 mile	1.5 mile
3	rest or CT	1.5 mile	CT	1.5 mile	rest	2.5 mile	2 mile
4	rest or CT	2 mile	CT	2 mile	rest	2.5 mile	2 mile
5	rest or CT	2.5 mile	CT	2.5 mile	rest	3 mile	2.5 mile
6	rest or CT	3 mile	CT	3 mile	rest	4 mile	3 mile
7	rest or CT	1 mile	CT	1 mile	rest	RGR 6K!	rest

CT: cross training

INTERMEDIATE

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	CT or 1 mile EZ	2m 2/100mt	CT or 1 mile EZ	1m race pace	rest or CT	2 mile	2 mile
2	CT or 1.5 mile EZ	2m 2/100mt	CT or 1.5 mile EZ	1.5m race pace	rest or CT	3 mile	3 mile
3	CT or 2 mile EZ	2m 3/100mt	CT or 2 mile EZ	2m race pace	rest or CT	4 mile	4 mile
4	CT or 2.5 mile EZ	2m 4/100mt	CT or 2.5 mile EZ	2.5m race pace	rest or CT	4.5 mile	4.5 mile
5	CT or 3 mile EZ	3m 5/100	CT or 3 mile EZ	3m race pace	rest or CT	5 mile	5 mile
6	CT or 3.5 mile EZ	3m 6/100	CT or 3.5 mile EZ	3.5m race pace	rest or CT	5 mile	3 mile
7	CT or 2 mile EZ	2m EZ	CT or 2 mile EZ	2m EZ	rest	RGR 6K!	rest

CT: Cross Training
EZ: easy
Race pace: refer to race pace chart below

ADVANCED

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	1 mile EZ	4/400mt Ipace	2 mile	2m tempo	rest or CT	3 mile	3 mile
2	1.5 mile EZ	5/400mt Ipace	2.5 mile	2m tempo	rest or CT	4 mile	3 mile
3	2 mile EZ	5/400mt Ipace	3 mile	2.5m tempo	rest or CT	4.5 mile	4 mile
4	2.5 mile EZ	6/400mt Ipace	3.5 mile	3m tempo	rest or CT	5 mile	4.5 mile
5	3 mile EZ	7/400mt Ipace	4 mile	3.5m tempo	rest or CT	5.5 mile	5 mile
6	3.5 mile EZ	8/400mt Ipace	4 mile	3.5m tempo	rest or CT	6 mile	5 mile
7	2 mile EZ	3m EZ	2.5 mile	2m EZ	rest	RGR 6K!	rest

CT: Cross Training
EZ: easy
I pace: 5-10 sec faster than 5K pace (refer to chart below)
Tempo pace: 5K pace

WALKER

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	rest or CT	1 mile	CT	1.5 mile	rest	1.5 mile	1 mile
2	rest or CT	1 mile	CT	1.5 mile	rest	2 mile	1 mile
3	rest or CT	1.5 mile	CT	1.5 mile	rest	2.5 mile	2 mile
4	rest or CT	2 mile	CT	2 mile	rest	2.5 mile	2 mile
5	rest or CT	2.5 mile	CT	2.5 mile	rest	3 mile	2.5 mile
6	rest or CT	3 mile	CT	3 mile	rest	4 mile	3 mile
7	rest or CT	1 mile	CT	1 mile	rest	RGR 6K!	rest

PACE GUIDE

PACE	6K TIME
5	18:38
5:30	20:30
6	22:22
6:30	24:14
7	26:05
7:30	27:57
8	29:49
8:30	31:41
9	33:33
9:30	35:25
10	37:16
10:30	39:08
11	41:00
11:30	42:52
12	44:44
12:30	46:36
13	48:28
13:30	50:19
14	52:11
14:30	54:03
15	55:55
15:30	57:47
16	59:39
16:30	1:01:30
17	1:03:22
17:30	1:05:14

MARATHON AND HALF MARATHON TRAINING PROGRAM- BEGINS DECEMBER 18TH

Join other runners of all levels at the official Charlottesville Marathon, Half Marathon, 8K Road Championship Training Programs brought to you by Charlottesville Running Company!
The Program will be organized by Dawn Cromer. Dawn participated in the 2008 Olympic Trials: she will be bringing all the knowledge and expertise to the Training Program participants.

Dawn tint
Dawn Cromer competing at the 2008 Olympic Trials
The program is designed for first-time race participants as well as experienced runners: it will help you cross the finish line and have fun doing it!
TRAINING PROGRAM APPLICATION
Schedule: Saturday, December 18th- PROGRAM BEGINS. The program will continue through the week of the Marathon, Half Marathon and 8K Road Championship in April.
Group Run Dates:

Every Saturday Morning, 8A.M. at Riverview Park
Every Tuesday Evening, 6:00 P.M. at the Charlottesville High School Track

Location: Most group runs will begin from Riverview Park, the UVa Track or Charlottesville Running Company. Many will also take place on the race course. We will notify you by e-mail when the location is different than Riverview Park. Once you sign up for the program, check back here to see where the runs will begin from on a weekly basis. This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Information: Phone: 434.293.7115 Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it
We welcome all runners of all levels to participate in this program, even if you plan to run the marathong/half marathon or not. Half the job of getting in shape is just getting out the door. We understand! We hope this program will provide a source of accountability to bring you together with other runners to just get out there and move at your own pace and own distance. Some may have target time goals for races and others may just want to finish the race. You may join the program at any point. The fee is $10 for the duration of the program. You can come to any runs that best suite your schedule. Due to the diversity of everyone's goals, we will have two separate target distances for each run (one for beginners and one for advanced runners) as well as a map and directions of where the run will be for that given distance. The training programs below are a guidline of what to expect each week and a guideline for you to use as well. We hope you can make it out to join us on Saturday mornings and Tuesday evenings!

CLICK HERE TO VIEW THE BEGINNERS MARATHON TRAINING PROGRAM
CLICK HERE TO VIEW THE ADVANCED MARATHON TRAINING PROGRAM
CLICK HERE TO VIEW THE BEGINNERS HALF MARATHON TRAINING PROGRAM
CLICK HERE TO VIEW THE ADVANCED HALF MARATHON TRAINING PROGRAM