CoachMeFit Blog

Time to lace up the shoes and Hit the pavement!

Wednesday, March 25th, 2009

Choose your level of running fitness, Choose your Goal, and begin following CoachMeFit’s plan for success. Work hard when the plan calls for it, rest when the plan calls for it, and take the first step, it’s always the hardest one.

5k Beginner

Week of:	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
3/23	1.5mi run	Rest	Run/walk 30min (3min:3min)	Rest	1.5mi run	Rest	Cross-train or walk 30min
3/30	1.5mi run	Rest	Run/walk 30min (4min:2min)	Rest	1.5mi run	Rest	Cross-train or walk 35min
4/6	1.5mi run	Rest	Run/walk 30min (4min:2min)	Rest	2mi run	Rest	Cross-train or walk 40min
4/13	1.5mi run	Rest	Run/walk 30min (4min:2min)	Rest	2mi run	Rest	Cross-train or walk 45min
4/20	2mi run	Rest	Run/walk 30min (5min:1min)	Rest	2mi run	Rest	Cross-train or walk 45min
4/27	2mi run	Rest	Run/walk 30min (5min:1min)	Rest	2.5mi run	Rest	Cross-train or walk 45min
4/4	2mi run	Rest	Run/walk 30min (5min:1min)	Rest	2.5mi run	Rest	Cross-train or walk 45min
4/11	2mi run	Rest	2mi Maxiamal steady state	Rest	3mi run	Rest	Cross-train or walk 45min
4/18	2.5mi run	Rest	2.5mi run	Rest	2.5mi run	Rest	Cross-train or walk 45min
4/25	2.5mi run	Rest	2mi run	Rest	1.5mi run	Rest	RACE DAY

5k Intermediate

Week of:	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
3/23	3mi run	Rest	3mi run	Cross-train 30min	Rest	4mi run	Rest or Cross-train 30min
3/30	3mi run	Rest	4mi run	Cross-train 30min	Rest	4mi run	Rest or Cross-train 30min
4/6	3mi run	Rest	4mi run	Cross-train 35min	Rest	5mi run	Rest or Cross-train 30min
4/13	4mi run	Rest	5x3min TI with 3min recovery	Cross-train 35min	Rest	6mi run	Rest or Cross-train 30min
4/20	5mi run	Rest	5x4min TI with 4min recovery	Cross-train 40min	Rest	6mi run	Rest or Cross-train 30min
4/27	5mi run	Rest	8x30sec sprints with 90sec recovery	Cross-train 40min	Rest	7mi run	Rest or Cross-train 30min
4/4	5mi run	Rest	10x30sec sprints with 90sec recovery	Cross-train 45min	Rest	7mi run	Rest or Cross-train 30min
4/11	6mi run	Rest	12x20sec sprints with 2min recovery	Cross-train 45min	Rest	7mi run	Rest or Cross-train 30min
4/18	6mi run	Rest	4mi run	Cross-train 45min	Rest	6mi run	Rest or Cross-train 30min
4/25	5mi run	Rest	4mi run	Rest	3mi run	Rest	RACE DAY

10K Beginner

Week of:	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
3/23	2.5mi run	Rest	2.5mi run	Rest	Cross-train 30min	3mi run	Rest or Cross-train 30min
3/30	2.5mi run	Rest	3mi run	Rest	Cross-train 30min	3mi run	Rest or Cross-train 30min
4/6	2.5mi run	Rest	3mi run	Rest	Cross-train 30min	3.5mi run	Rest or Cross-train 30min
4/13	3mi run	Rest	3mi run	Rest	Cross-train 35min	4mi run	Rest or Cross-train 30min
4/20	3mi run	Rest	3mi run	Rest	Cross-train 35min	5mi run	Rest or Cross-train 30min
4/27	3mi run	Rest	5x3min TI with 3min recovery	Rest	Cross-train 40min	5mi run	Rest or Cross-train 30min
4/4	3mi run	Rest	5x4min TI with 4min recovery	Rest	Cross-train 40min	5mi run	Rest or Cross-train 30min
4/11	4mi run	Rest	8x30sec sprints with 90sec recovery	Rest	Cross-train 45min	6mi run	Rest or Cross-train 30min
4/18	4mi run	Rest	5mi run	Rest	Cross-train 45min	4mi run	Rest or Cross-train 30min
4/25	5mi run	Rest	4mi run	Rest	3mi run	Rest	RACE DAY

10k Intermediate

Week of:	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
3/23	4mi run	Cross-train 30min	4mi run	Rest	4mi run	3mi run	Rest
3/30	4mi run	Cross-train 35min	4mi run	Rest	5mi run	3mi run	Rest
4/6	5mi run	Cross-train 35min	4mi run	Rest	6mi run	3mi run	Rest
4/13	5mi run	Cross-train 40min	5x4min TI with 4min recovery	Rest	7mi run	3mi run	Rest
4/20	5mi run	Cross-train 40min	5x5min TI with 5min recovery	Rest	7mi run	4mi run	Rest
4/27	5mi run	Cross-train 45min	6x3min TI with 3min recovery	Rest	8mi run	4mi run	Rest
4/4	6mi run	Cross-train 45min	7x2min TI with 3min recovery	Rest	8mi run	4mi run	Rest
4/11	6mi run	Cross-train 45min	8x1min TI with 2min recovery	Rest	9mi run	4mi run	Rest
4/18	6mi run	Cross-train 45min	4mi run	Rest	6mi run	4mi run	Rest
4/25	6mi run	Rest	5mi run	Rest	4mi run	Rest	RACE DAY

Half-Marathon Beginner

Week of:	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
3/23	4mi run	4mi run	Rest	3mi run	Cross-train 30min	5mi run	Rest
3/30	4mi run	4mi run	Rest	4mi run	Cross-train 30min	6mi run	Rest
4/6	4mi run	5mi run	Rest	4mi run	Rest or Cross-train 35min	6mi run	Rest
4/13	5mi run	5mi run	Rest	4mi run	Rest or Cross-train 35min	7mi run	Rest
4/20	5mi run	5mi run	Rest	4mi run	Rest or Cross-train 40min	8mi run	Rest
4/27	5mi run	5mi run	Rest	5mi run	Rest or Cross-train 40min	8mi run	Rest
4/4	5mi run	6mi run	Rest	5mi run	Rest or Cross-train 40min	9mi run	Rest
4/11	6mi run	6mi run	Rest	5mi run	Rest or Cross-train 45min	10mi run	Rest
4/18	6mi run	5mi run	Rest	6mi run	Rest or Cross-train 45min	5mi run	Rest
4/25	6mi run	Rest	5mi run	Rest	4mi run	Rest	RACE DAY

Half-Marathon Intermediate

Week of:	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
3/23	4mi run	Cross-train 30min	4mi run	Rest	4mi run	6mi run	Rest
3/30	5mi run	Cross-train 30min	4mi run	Rest	5mi run	6mi run	Rest
4/6	5mi run	Cross-train 35min	5mi run	Rest	5mi run	7mi run	Rest
4/13	5mi run	Cross-train 35min	5mi run	Rest	6mi run	8mi run	Rest
4/20	5mi run	Cross-train 40min	6mi run	Rest	6mi run	9mi run	Rest
4/27	6mi run	Cross-train 40min	6mi run	Rest	6mi run	10mi run	Rest
4/4	6mi run	Cross-train 45min	7mi run	Rest	5mi run	11mi run	Rest
4/11	6mi run	Cross-train 45min	7mi run	Rest	5mi run	12mi run	Rest
4/18	6mi run	Cross-train 30min	6mi run	Rest	6mi run	8mi run	Rest
4/25	6mi run	Rest	6mi run	Rest	4mi run	Rest	RACE DAY

All Programs:

*normal run days – choose a comfortable pace in which it would be easy to hold a conversation at.

*TI = Tempo Intervals. These should be at a maximal steady state effort, or in other words, hold the fastest pace possible throughout every interval. (The first interval should be the same pace as your last). This is a high intensity workout but make sure you do not go out too fast on your first interval as you may not be able to hold that pace. Recovery is a light jog.

*Speed work (20 or 30sec intervals) are sprints but again, you want all intervals to be at a pretty equal pace. If anything make your last few your fastest.

*Run/walk intervals – the running portion should be slightly faster than your normal run days. Don’t be afraid to push yourself a little!

*Cross-training – low to moderate intensity workouts of your choice.

*Resistance training can be personalized by your trainer to fit your needs and goal.

25k

Week of:	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
3/23	4mi run	Rest or Cross-train 30min	4mi run	Rest	6mi run	4mi run	Rest
3/30	4mi run	Rest or Cross-train 30min	4mi run	Rest	7mi run	5mi run	Rest
4/6	5mi run	4mi max steady state	Rest or Cross-train 30min	Rest or Cross-train 30min	7mi run	7mi run	Rest
4/13	5mi run	5mi max steady state	Rest or Cross-train 30min	Rest or Cross-train 30min	8mi run	8mi run	Rest
4/20	6mi run	5mi max steady state	Rest or Cross-train 30min	Rest or Cross-train 30min	9mi run	9mi run	Rest
4/27	6mi run	Rest or Cross-train	6mi run	Rest	7mi run	7mi run	Rest
4/4	7mi run	6mi run	Rest	5mi run	Rest	RACE DAY	5mi run

*Max steady state = run at your fastest pace that you can maintian throughout the entire run.

*On the consecutive “Rest or Cross-train” days, choose one day to rest and one to cross-train light.

*On normal run days, keep your heart rate low (125-135bpm).

Tags: Fitness, Running, workout
Posted in Road Race Training, Uncategorized | Comments Off

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Dexter/Ann Arbor Run, the training plan.

Wednesday, March 18th, 2009

It’s 74 days away! Plenty of time to start your training program NOW to achieve your running goals. Keep an eye on the CoachMeFit blog as we are about to roll out a training plan for all runners for all distances. We will publish a training program for beginner and intermediate runners who are planning on running the Dexter Ann Arbor run. If you are interested in having a plan that will keep you focused, accountable, and injury free, we will publish a running routine for the 5k run, the 10k run, as well as the 1/2 Marathon. We also will be posting on a weekly basis an update from a local runner, Mike Ritsema, who is going to follow the training plan for the 1/2 marathon. Mike will give us updates on how he feels and performs, as well as what obstacles get in the way of his success. Be sure to check in to encourage him, relate to him, and to view his picture so you know what he looks like as he runs by on May 31st. Have a great day everybody, enjoy the warming weather and RUN HARD!

http://www.dexterannarborrun.com/

Tags: 1/2 Marathon, 1/2 marathon trianing plan, 10k, 10k training plan, 5k, 5k training plan, Ann Arbor, Dexter, Mike Ritsema, Road running, Running
Posted in Fitness Business, Personal Training, Road Race Training | Comments Off

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Suspension Training at CoachMeFit

Friday, March 13th, 2009

What is suspension training? Click on the picture below to watch an NBC/WDIV segment on suspension training with CoachMeFit Birmingham Personal Trainer, Kim Arcobello.

CoachMeFit Personal Trainer, Kim Arcobello, demonstrates suspension training at the CoachMeFit studio in Birmingham, MI

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Archive for March, 2009

Time to lace up the shoes and Hit the pavement!

Dexter/Ann Arbor Run, the training plan.

Suspension Training at CoachMeFit

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