Eerie Erie 5K 10K Running Training Tips
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Week 3
Treadmill Training. Got to do it. Might as well embrace the dreadmill.
Eerie Erie 5K 10K Running Tips
This plan, as all plans, is just a recommendation. As with the start of any exercise program, consult with a physician before beginning anything new.
In addition to running, I highly recommend a simple and basic strength training and core training program to supplement your running. Strength training will make your bones, ligaments, and tendons stronger so you can run …For Your Life™
If you have specific questions regarding your training, please contact me. As a certified running coach I might have some tools in my toolbox to help you build a better running style or fitness level.
5K Tip of the Week
Week 3 – Add in those treadmill (aka dreadmill) workouts
– Keep running 3 days a week at least 30 minutes a run/walk and x-train 2 days a week
– Put purpose into your treadmill workouts (4 ways to do that)
- Flying 40’s
- Quarter mile repeats
- Timed intervals
- Hills
– As daylight and weather changes you can use the treadmill to get faster
- Beginners- Try 2-3 sets of flying 40’s (40 seconds sprint 20 second recovery)
- Advanced- Try up to 6 flying 40’s
– Quarter- mile repeats are self explanatory. Run fast for .25 miles then recover .25 miles
– Timed intervals are your choice of time but mix them up to keep your body guessing
– Hills are also self explanatory. Add these into your workouts to get stronger.
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Eerie Erie 5K 10K Running Tips
10K Tip of the Week
Week 3 – Add in those treadmill (aka dreadmill) workouts
– Keep running 3 days/wk at least 40 minutes at a run/walk pace, x-train 2 days a week
– Put purpose into your treadmill workouts (4 ways to do that)
- Flying 40’s
- Quarter mile repeats
- Timed intervals
- Hills
– As daylight and weather changes you can use the treadmill to get faster
- Beginners- Try 4-6 sets of flying 40’s (40 seconds sprint 20 second recovery)
- Advanced- Try up to 10 flying 40’s in your workout
– Quarter- mile repeats are self explanatory. Run fast for .25 miles then recover .25 miles
– Timed intervals are your choice of time but mix them up to keep your body guessing
– Hills are also self explanatory. Add these into your workouts to get stronger
Eerie Erie 5K 10K Running Tips
Tips For Both Runs
Keep running at least 3 days per week
(Warding Pattern Ideas in Here)
Include at least 2 days of cross training
Build fitness through training with speed
Keep variety in your running and use a dreadmill when needed
Keep a positive mindset and be goal oriented if running inside
Advanced runners can use the same ideas as beginner runners but do a couple extra sets
About Gary
Lydiard Certified 1&2 Run Coach
20 Years Running Experience
Runs include 5K-55K
Sports Nutritionist and Personal Trainer
Certified Health Coach
World Record Holding Cyclist
Former Mr. Connecticut
Father, Husband, Friend
Why Do I Love The Eerie Erie?
Community comes together for something fun and healthy at Halloween in Erie.
Family, friends, and fitness make everyone happy.
Fitness isn’t always about how fast you run- it’s about fun too.
The Eerie Erie can put it all together for a fast and fun event for every ability level.