2012 Speedwork Program

TRAINING STRUCTURE:

The broad structure of the Oak Park Running Club’s Running Skill and Speed Development Program includes 2 training cycles, starting March 14 and going through October 7, with two weeks off between cycles for rest/recovery. The cycles are connected to the CARA Runner’s Choice Series, but the program is appropriate for both competitive and non-competitive runners. All workouts can be easily scaled or modified to accommodate an individual’s specific needs, goals or concerns.

Cycle 1: ends with Roselle Run for the Roses 5k

Cycle 2: ends with the Chicago Marathon

We will meet every Wednesday from 6:30 to approximately 8:00 p.m. We will usually meet at the Concordia University Track, but will, from time to time, meet at other training venues. Runners will receive an e-mail with plenty of notice when a workout is scheduled at a different location. Most workouts will follow the following format:

WEEKLY TRAINING FORMAT
-15 minutes standing warm-up w/ drills
-15 minute running warm-up w/ drills
-30-45 minute main workout
-Optional 10-15 minute Post Run Core Circuit
-10-15 minute cool-down and stretching

TRAINING REQUISITES

This program is genuinely accessible to runners of all ages, sizes, speeds, experience, and skill levels. Workouts are easily modified for individual needs, and the slower among us will not be overlooked or expected to recover at the rate of more experienced or speedier runners. The culture of the program is one of mutual respect, encouragement, and support for all runners.

With this being said, the program is most appropriate for individuals who have been running 20 miles/week for 6 weeks prior to starting the program. This reduces the risk of injury that can result from engaging in more aggressive speed training without a proper base. If injury or life obligations have prevented you from establishing an adequate base for this program, just speak with the coach, and she can provide you with an alternative main workout until you have been able to develop an adequate base.

TRAINING PRIORITIES

All runners will be asked to sign a liability waiver and should be medically cleared for this type of training. When completing the runner questionnaire that you will receive at the beginning of the program, please be sure to make the coach aware of any medical limitations that might hinder your full participation in the program.

Happy runners are runners who get to run consistently. Success then builds on success. This is especially true for adult runners, who often find themselves encumbered by injury or the demands of life. Whether competitive or non-competitive, successful adult runners have figured out how to adapt to their adult bodies and busy lives without sacrificing the zest and thrill of challenging themselves. Coach Holly’s training priorities focus on helping adult runners of all ages break down the barriers and obstacles to being a happy runner, because at the end of the day, happy runners are fast runners. Five training priorities center the training program on this objective:

1. Careful Attention to the Individual
2. Running Skills Development
3. Intelligently Designed Training Cycles
4. Measurable Outcomes
5. Motivating, Supportive and Fun Atmosphere

More Information

Contact Coach Holly if you have any questions: hhart10k@yahoo.com.

To Register

Registration is open now: http://oprc.net/tracksignup Note: The speedwork fee is nonrefundable once you start the program