10K Training Guide

THE RESOURCE
FOR RUNNERS
Experts from the Bellin Running Crew are ready to
help you cross the finish line and attain your personal
health goals. Stay on track with this easy-to-follow
training guide and find support at our free training
sessions.
Training videos, tips and other resources are available
at bellinrun.com/training.
FREE TRAINING
RUNS & WALKS
Enjoy the energy and support of a group run. This
free program is open to runners and walkers of
all performance levels. Each week features a brief
informational session and warm up. Choose from a
short route and a long route, with routes gradually
extended each week.
Program starts March 23
Wednesdays at 6 pm
Bellin Health Ashwaubenon
1630 Commanche Ave., Green Bay
(near Austin Straubel Airport)
6.11.16
Bellin Run
TBD
Packers 5K Run
RACE
SERIES
ttwraceseries.com
Anyone who registers
and participates in
one of the race series
individual events is
automatically entered
into the series.
8.13.16
Shanty Days 5K Run/Walk
(Algoma, Wis.)
Bellin Fitness provides a supportive team to help you
meet your goals. Our three locations feature an expert
team guiding group fitness sessions, specialty classes,
personal training, and weight management and
nutrition services.
Get more information at bellinfitness.com.
Bellin
RUNNING
CREW
The Bellin Running Crew specializes in assisting
walkers and runners, including:
• Injury prevention
• Nutrition
• Body movement and functionality
• Orthotics
• Running/walking progressions
• Cross training
Video Assessment
The Running Crew’s staff is a direct link to the Bellin
Health Movement Performance Lab, which provides
high-tech analysis for athletes and active people. The
Movement Performance Lab uses the most advanced
motion capture video software available to evaluate
your running mechanics – helping you to run without
pain, avoid injury and improve your performance.
Contact running expert Nate Vandervest at
[email protected] for more information.
9.10.16
City Stadium Run 5K
10.8.16
INJURY HOTLINE
10.15.16
Call our free Bellin Run Injury Hotline for injury
consultation. A licensed athletic trainer will answer your
injury questions and help determine treatment options.
11.24.16
Mon.-Sat. | 8 am-8 pm | (920) 430-4595
Bellin Women’s Half Marathon
Run For the Hill of It
5K Trail Run/Walk
Festival Foods Turkey Trot
10K
Training
Guide
Bellin Health Systems, Inc.
744 S. Webster Ave.
P.O. Box 23400
Green Bay, WI 54305-3400
TRAIN
TO ACHIEVE
Runners & Walkers
June 11, 2016
8 am
Register today at
bellinrun.com
4
3
My miles:
12
My miles:
10
My miles:
19
My miles:
17
My miles:
26
My miles:
24
My miles:
Tuesday
Monday
2
My miles:
Sunday
1
My miles:
10
My miles:
8
My miles:
17
My miles:
15
My miles:
24
My miles:
22
31
29
My miles:
Tuesday
Monday
6
My miles:
Sunday
5
• Injury Hotline
• Free Training Runs
• Training Tips & Videos
Walkers: Brisk Walk 3
Runners: Run 3.5
Rest
Rest
8
2
Walkers: Walk 1
Runners: Run 2
10
Cross Train
3
Friday
Rest
27
Rest
20
Rest
13
Rest
6
Friday
Rest
29
Rest
22
Rest
15
Rest
8
2
Rest
Visit Astor Park from
3-8 p.m., location for
the Bellin Run
Health & Fitness Expo,
spaghetti dinner, family
activities, Children’s Run,
race packet pick-up and
registration.
Race begins at 8 a.m.
Packet pick-up opens at
6:15 a.m.
Registration is closed.
Race Day
11
My miles:
Walkers: Walk 3
Runners: Run 3
4
Saturday
My miles:
Walkers: Walk 5.5
Runners: Run 6
28
My miles:
Walkers: Walk 5
Runners: Run 5.5
21
My miles:
Walkers: Walk 4.5
Runners: Run 5
14
My miles:
Walkers: Walk 4
Runners: Run 4.5
7
Saturday
My miles:
Walkers: Walk 3.5
Runners: Run 4.5
30
My miles:
Walkers: Walk 3
Runners: Run 3.5
23
My miles:
Walkers: Walk 2
Runners: Run 3
16
My miles:
Walkers: Walk 2
Runners: Run 2.5
9
My miles:
Saturday
1
Saturday
Friday
Friday
Training Distance is in Miles
Walkers: Leisure Walk 1.25 Rest
Runners: Easy Run 2
Expo and Final Day
for Registration
My miles:
9
My miles:
Thursday
1
My miles:
Walkers: Brisk Walk 3
Runners: Run 3.5-4
26
My miles:
Walkers: Brisk Walk 2
Runners: Run 3.5-4
19
My miles:
Walkers: Brisk Walk 3
Runners: Run 3.5-4
12
My miles:
Walkers: Brisk Walk 2
Runners: Run 3-4
5
Thursday
My miles:
Walkers: Brisk Walk 2
Runners: Run 2.5-3
28
My miles:
Walkers: Brisk Walk 1.5
Runners: Run 2.5-3
21
My miles:
Walkers: Brisk Walk 1.5
Runners: Run 2-2.5
14
My miles:
Walkers: Brisk Walk 1
Runners: Run 2
7
Thursday
My miles:
Walkers: Brisk Walk 1
Runners: Run 1.5
31
Thursday
Wednesday
• Training Plans - 10K & other distances
• Pace Chart
• Other Training Opportunities
My miles:
My miles:
bellinrun.com
Walkers: Brisk Walk 2
Runners: Run 3
Walkers: Leisure Walk 1.5 Rest
Runners: Easy Run 2
7
Walkers: Brisk Walk 2.5-3.5
Runners: Run 4.5
Walkers: Leisure Walk 1.25 Rest
Runners: Run/Walk 2.5
June
My miles:
My miles:
30
Walkers: Brisk Walk 2.5-3 Cross Train
Runners: Run 4.5
25
Cross Train
18
Cross Train
11
Cross Train
4
Wednesday
May
Cross Train
27
Cross Train
20
Cross Train
13
Cross Train
6
Wednesday
April
Cross Train
30
Wednesday
Walkers: Leisure Walk 1.25 Rest
Runners: Run/Walk 2
23
Walkers: Brisk Walk 2
Runners: Run 4.5
Walkers: Leisure Walk 1.25 Rest
Runners: Run/Walk 2
16
Walkers: Brisk Walk 2
Runners: Run 4
Walkers: Leisure Walk 1.5 Rest
Runners: Run/Walk 2
9
Walkers: Brisk Walk 2
Runners: Run 4
Walkers: Leisure Walk 1.5 Rest
Runners: Run/Walk 2
3
Walkers: Brisk Walk 2
Runners: Run 3.5
Walkers: Leisure Walk 1.5 Rest
Runners: Run/Walk 2
25
Walkers: Brisk Walk 1.5
Runners: Run 3
Walkers: Leisure Walk 1.5 Rest
Runners: Run/Walk 2
18
Walkers: Brisk Walk 1.5
Runners: Run 2.5
Walkers: Leisure Walk 1.25 Rest
Runners: Run/Walk 1.5-2
11
Walkers: Brisk Walk 1.25
Runners: Run 2
Walkers: Leisure Walk 1.25 Rest
Runners: Run/Walk 1.5-2
5
Tuesday
Monday
Walkers: Leisure Walk 1
Runners: Run 1.5
Sunday
Rest
Walkers: Walk 1
Runners: Walk 1.5-2
29
Tuesday
My miles:
28
27
My miles:
Monday
Sunday
March