Kenyan Way’s 2012 Spring Program starts on Monday February 6th and runs through till Sunday April 16th.
Spring Program Orientation, keys to success presentation from Sean, Garmin workshop and Wristband/ID pick up will take place at Luke’s Locker (West Grey location) on Wednesday February 1st.
This 10 week program includes training and schedules for all Spring Marathons (including Boston), Half Marathons, 5k and 10k races and general running fitness.
All levels of runners are welcome and accommodated.
The number one goal of this, and all our programs, is to keep our runners healthy and running.
We emphasize medium effort on moderate inclines during our Monday Hill workouts.
Controlled pace is stressed during scheduled workouts where the goal is to hit the prescribed paces.
Long Runs on Saturdays are run at a relaxed, conversational pace, unless Marathon Goal Pace is prescribed for that particular day on a runner’s individual schedule.
Participants receive an interactive weekly training schedule designed for their own exact level of fitness.
The training schedule will provide a moderate increase in weekly mileage and long runs along with an exact pace/effort to run during workouts.
It is important to follow this schedule to achieve consistent, injury free running which is the key to a runner’s success.
Consistent weekly mileage, long runs and controlled hill/speed work are guaranteed to get participants in better shape.
Runners may sign up online for the Spring Program which will enable them to receive and access their training schedule within 24 hours (usually within several hours).
The spring schedule will be available online January 2nd, 5 weeks before the program begins.
Signing up at base when attending a first workout or long run session is also an option.
Two Group Workouts Each Week (Monday & Saturday)
Monday
Morning or evening workouts are offered with group start times of either 5:45am or 6:10pm. This means you should have done your warm up jog and drills before workout instructions are given at 5:45am or 6:10pm. 15 minutes of core / flexibility exercises will take place after the workout so please bring a towel or yoga mat.
Wednesday
Speed workouts on your own. Your schedule will provide you with an interval/fartlek type workout to do. It is important you know how to program the workout into your Garmin watch. If you do not have a garmin then there will be an alternative workout on the schedule for you to do that does not require a Garmin type watch.
Saturday
Long Run 6:00-9:30am at 303 Jackson Hill, 77007 (next to the softball field). Some runners will start before 6am and then rejoin the group for the 6am group start. We will have pace groups for 5:00, 4:45, 4:30, 4:15, 4:00, 3:45, 3:30, 3:15, sub 3:00 marathoners. The mile paces for these groups will range from 12:30-7:00 minute miles. All runners can run with the pace groups even if not training for a full marathon. A different course is mapped out each week and details are emailed to all registered runners. The course is supported with fluid stations every 2-3 miles and has a vehicle cruising to watch out for any injured or stranded runners. The distance of the course differs each week but “possible other distance” options are also emailed with a map. Runners will run the distance shown on their training schedule.
Marathon Program
If you are running the Boston Marathon this year, we have workouts specifically designed to get you ready. Online Training schedules will start January 2. Our Spring Program will prepare you for the demanding Boston Course by including downhill running on our long runs and some of the Monday hill workouts. There will be groups of runners who will travel to Conroe 1 or 2 times per month for their long run
