Team Fit Future Training

See below for SMF Team Fit Future training programs. Sign up today to be part of our 12 week program with elite coach Paul McRae and raise money to fight childhood obesity! Join now at www.active.com/donate/fitfuture. Click on “BECOME A FUNDRAISER”

Team Fit Future Run/Walk Program:

This program is ideal for the individual who has not run before or who has not run consistently within the past 6-8 months and is looking to complete the 5km distance (3.1miles). This program includes a run/walk component. To start this program you should be able to run/walk for 30 minutes.

*first number indicates minutes run, 2^nd number indicates minutes of brisk walking.

Active recovery day— This is a good day to do your core work and some cross-training to give the muscles, ligaments and tendons a chance to recover from the efforts of the week. Add swimming, biking, etc., but try to keep the effort low and the movement smooth.

1 day a week you want a total day off of activity either Wednesday or Friday – if you are used to doing other activities such as swimming, or cycling one of these days is a good day to schedule that activity

Events are in red– Doing some training events—like local, low-key 5k races—is a great way to test your fitness and morning nutrition regimen to ensure you can get breakfast down before running or walking.

All runs/walks unless otherwise specified are easy, “conversational” efforts where your breathing is comfortable enough to allow you to carry out a conversation with a training partner. These are all about strengthening the body to get it ready for more rigorous workouts leading up to your 5km. Enjoy!

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Team Fit Future Beginner Training Program:

This program is ideal for the runner who has run up to a 10k event and has been consistently running 2-3 days/week over the past 2-3 months. Currently you are able to run 30 minutes without stopping. This program is for the individual who may have a specific time goal in mind for their 5km.

RP= goal race pace— These are runs that you start easy effort and then build through the time suggested so that you are ideally running at your goal 1/2 marathon pace.

Intensity— Wednesdays will be the day when we add some speed to your running – in order for us to get faster we need to run faster in training – not all out efforts – but after doing the 5km you will get an idea of what your max effort is. These will primarily be run with 1 minute easy jog recovery and always start with a minimum of 15 minutes easy jogging and finish with 1 minutes easy jogging to bring the HR down. The intensity should be such that your last segment is your strongest – always building into the run – just as you want on race day. This will mean that Thursdays run needs to be easy and just time on the feet!!!

Active recovery day – this will be a good day to do your core work and some cross training to give the ligaments and tendons a chance to recover from the efforts of the week add swimming, biking, etc…. but try to keep the effort low and the movement smooth.

Events are in red – I always suggest doing some training events so that we can test our fitness and our morning nutrition to ensure we can get breakfast down before we run.

All runs unless otherwise specified are easy, able to talk run and all about getting the body ready for the pounding that comes with running a 5km– Enjoy!!!

Stretch daily after each run a minimum of 5 minutes and 3 days a week stretch 20 minutes ideally after your intensity day (Wednesday,) your long run day (Sunday) and your active recovery day.

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Team Fit Future Advanced Training Program:

This program is for the individual who has run a half-marathon before or is a strong 10k runner looking to run a fast time. Before starting this program one should be able to run 10k in under 60 minutes.

RP= goal race pace – these are runs that you start easy effort and then build through the time suggested so that you are ideally running at your goal 5km pace.

Intensity- Wednesdays will be the day when we add some speed to your running. These will primarily be Fartlek (“speedplay”) runs with 1 minute easy jog recovery. Always start with a minimum of 15 minutes of easy jogging and finish with 15 minutes of easy jogging to bring the HR down. The intensity should be such that your last segment is your strongest – always building into the run – just as you want on race day. We will build to mile repeats with 60-90sec rest at slightly faster than your race pace effort building to your LT (Lactate Threshold.) This will mean that Thursday runs need to be easy.

Active recovery day – This is a good day to do core work and some cross-training to give the body a chance to recover long day. Add swimming, biking, etc., but try to keep the intensity low.

Events are in red – I always suggest doing some training events so that we can test our fitness and our morning nutrition to ensure we can get breakfast down before we run.

Unless otherwise specified all runs are below AT effort. You should be able to talk during the run. Enjoy!!! Tempo runs are done below LT and are done at your goal race pace (ie: goal to break 1:45 therefore tempo is to be done at 8:00 minutes pace/mile.)

Stretch daily after each run a minimum of 5 minutes and 3 days a week stretch 20 minutes ideally after your intensity day (Wednesday), your long run day (Sunday) and your active recovery day.