Training

RRRC sponsors training programs throughout the year. We have three kinds of programs: one designed for beginners just starting to run; another focused on building speed using track workouts and the others focused on specific races distances. Note: Do not begin any training program without consulting a doctor. We take no responsibility for the accuracy of the information below or the safety of any program listed.

Beginners:

Our FREE beginner’s program meets every Saturday morning at 7:30 on the Vita Course in Byrd Park. The Vita Course is a one mile fine gravel loop in the park. The Vita Course is located at the intersection of Trafford Road and Spottswood Roads. Click Here for Driving Directions. Robert Woo (rwoo@cavtel.com) leads the program. You do not need to be able to run to participate in this program. Someone will stay with you and help you build up to multiple loops. There is an intermediate group that meets at 7:30 on Saturdays. There is a water fountain on the Vita Course. The water fountain is turned off in the winter, so bring water or some other sports drink. There are no restrooms here but some are located about ½ mile away beside the tennis courts. More information about beginners running may be found on the menu to the left.

Track Programs:

The summer track series runs from June through August at the Sports Backers Stadium behind the Richmond Braves Diamond Field on Boulevard.  Each Wednesday evening, opening at 6 pm, there are a series of races ranging from 400 meters to 5K. The meets start promptly at 6:30 pm. The time between events is determined by the number of participants. The event is free to kids under 12 and only $2 for all others. Heats are normally broken out into age and abilities.  Usually there are three events followed by a title event finishing the night with a predict your time mile. A partial sample of the schedule is below:

Each Tuesday evening at 6 pm, there is a group speed workout. Normally there is a two mile warm up, about 3miles of speed work and then about 2 miles of cool down. The group meets at Robious Sports and Fitness in Midlothian. Click Here for Directions. In the summer, the group runs in Huguenot Park on a fine gravel trail. In the winter, they run in the lighted parking lot of Johnston Willis Hospital. The workouts vary but are usually repeats of a particular distance at a particular pace. An example might be 10 x 400 at 5K pace with 1 minute rest. Another might be 4 x 1000 at tempo pace with 2 minutes of rest. The schedule changes weekly and is based on the conditions and the race schedule. Robious Sports and Fitness provides restroom facilities. Click Here for Directions.

Race Specific Training:

The advanced 10K program is designed for runners who want to improve their speed in the Ukrop’s Monument Avenue 10K. The program is designed for runners who can run a 10K in less than 57 minutes (~nine minute pace). The program is limited to about 200 participants. The program includes speed training on a track and a weekly tempo run on Saturdays. The ten week program starts in January and runs until the race in late March or early April. Sign-up for the program usually opens in December.

The spring marathon training group is designed for people training for a spring marathon such as Boston, Shamrock, or the National Marathon. This program has Saturday and Sunday long runs, hill workouts and strength training. The program is generally divided up into groups based on which marathon people are running. The program is designed for accomplished marathon runners and is limited to about 200 participants. The ~twenty week program starts on the first Sunday in December and runs until the race. Sign-up for the program usually opens in November after the Richmond Marathon.

The Labor Day weekend half marathon training team is designed for people training for a Labor Day weekend race such as Battlefield or the Rock and Roll Half Marathon. This program is designed for first time half marathoners but you need to be able to run at least 6 miles before you start the training program.  The team is designed for beginners and intermediates for whom this is a first attempt or those who are looking to share the training experience. This program has Saturday long runs and optional hill workouts. The program is generally divided up into groups based on peoples running abilities and is limited to about 200 participants. The ~sixteen week program starts on the May and runs until the Labor Day. Sign-up for the program usually opens in April after the Ukrop’s Monument Avenue 10K.

The Richmond Sports Backers and the local YMCA’s sponsor a series of training programs at the Richmond area YMCAs. These programs are designed for beginners, novices, and intermediates who want to train for the Ukrop’s Monument Avenue 10K. There is no limit to the size of the program as it is spread over about 14 different YMCAs. Normally about 5000 people participate. Groups meet on Saturday mornings at their local YMCA’s and run/walk distances up to 10K. The training program lasts ten weeks and starts in late January. Registration opens December 26. Click Here for More Details.

The Sports Backers also sponsors a marathon training team for the Richmond SunTrust Marathon in November. The twenty –six week program starts in May and runs through November. The program is designed for beginners and novices as well as intermediate runners. You do not need to have run a marathon before but you do need to be running at least 15 miles per week to participate. The program offers both Saturday and Sunday long runs and is limited to 800 participants. Registration usually opens in May. Click Here for More Details.

Internet Links:

We don't presume to have any one-size-fits-all plan for all of our members. Study each of these training plans and find the one that's best for you. Some of them are very similar.

Walking

Basic Walking Plan from Runner's World

Runner's World 5K Walking Plan - 8 week plan to walking your first 5K race

Hal Higdon's 10K Walkers Training Plan - "Who says you have to run to finish your first 10K?"

Hal Higdon's Half-Marathon Walkers Training Plan

5K

Runner's World Train for Your First 5K Plan

Cool Running's Couch-to-5K Plan - For those completely new to running.

Hal Higdon's 5K Novice Training Plan

Runner's World Beginner 5K Plan

Cool Running's Beginners 5K Plan - For runners who run 15 to 25 miles per week and expect to run the 5K in 24:00 or up. You should have at least six months of running experience.

Hal Higdon's 5K Intermediate Training Plan

Runner's World Intermediate 5K Plan

Cool Running's Intermediate 5K Plan - For runners who run 25 to 50 miles per week and expect to run the 5K between 20:00 and 24:00 for men, or 22:00 and 26:00.

Hal Higdon's 5K Advanced Training Plan

Runner's World Advanced 5K Plan

Cool Running's Advanced 5K Plan - For runners who run 40 to 60 miles per week and expect to run the 5K between 17:00 and 20:00 for men, or 19:00 and 22:00 for women.

Cool Running's Competitive 5K Plan - For runners who run over 50 miles per week and expect to run the 5K under 17:00 for men, or 19:00 for women.

Jeff Galloway's 5K Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

10K

Hal Higdon's 10K Novice Training Plan

Runner's World Beginners 10K Plan - You've been running at least six months and maybe have done a 5-K or two. You run three to five miles three or four days a week.

Cool Running's Beginners 10K Plan - For runners who run 15 to 25 miles per week and expect to run the 10K in 48:00 and up for men, or 54:00 and up for women. You should have at least six months of running experience.

Hal Higdon's 10K Intermediate Training Plan

Runner's World Intermediate 10K Plan - You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you want to get faster.

Cool Running's Intermediate 10K Plan - For runners who run 25 to 50 miles per week and expect to run the 10K between 40:00 and 48:00 for men, or 44:00 and 52:00.

Hal Higdon's 10K Advanced Training Plan

Runner's World Advanced 10K Plan - 6 week plan.

Cool Running's Advanced 10K Plan - For runners who run 40 to 60 miles per week and expect to run the 10K between 34:00 and 40:00 for men, or 38:00 and 44:00 for women.

Cool Running's Competitive 10K Plan - For runners who run over 50 miles per week and expect to run the 10K under 34:00 for men, or 38:00 for women.

Jeff Galloway's 10K Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

Half-Marathon

Hal Higdon's Half-Marathon Novice Training Plan

Runner's World Beginners Half-Marathon Plan - You've run for at least a year. You can run 5 miles at a time without distress, average 15 to 20 miles a week, and have finished a 5-K, perhaps even a 10-K.

Cool Running's Beginners Half-Marathon Plan - For runners who currently run 15 to 25 miles per week and expect to run the half marathon in about 2 hours.

Hal Higdon's Half-Marathon Intermediate Training Plan

Runner's World Intermediate Half-Marathon Plan - You have been running consistently for several years, tried various kinds of speed training, average 25 to 30 miles a week, and may even have finished a half-marathon.

Cool Running's Intermediate Half-Marathon Plan - For runners who currently run 25 to 50 miles per week and expect to run the half marathon in under 1:45:00.

Hal Higdon's Half-Marathon Advanced Training Plan

Runner's World Advanced Half-Marathon Plan - You've run and raced for many years. You've finished just about every distance--half-marathon and perhaps full marathon included--and have averaged 35-plus miles a week for at least the last 6 months.

Cool Running's Advanced Half-Marathon Plan - For runners who currently run 40 to 60 miles per week and expect to run the half marathon in under 1:30:00.

Cool Running's Competitive Half-Marathon Plan - For runners who currently run over 60 miles per week and expect to run the half marathon in under 1:20:00.

Jeff Galloway's Half-Marathon Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

Marathon

Runner's World Marathon Plan - 12 week plan.

Hal Higdon's Marathon Novice Training Plan

Cool Running's Beginners Marathon Plan - For runners who currently run 15 to 25 miles per week and expect to run the marathon in about 4 hours for men, or 4:20 for women. You should have at least one year of running experience.

Hal Higdon's Marathon Intermediate (I and II) Training Plans

Cool Running's Intermediate Marathon Plan - For runners who currently run 25 to 50 miles per week and expect to run the marathon in under 3:30 for men, or 3:50 for women.

Hal Higdon's Marathon Advanced (I and II) Training Plans

Cool Running's Advanced Marathon Plan - For runners who currently run 40 to 60 miles per week and expect to run the marathon in under 3:00 for men, or 3:20 for women.

Cool Running's Competitive Marathon Plan - For runners who currently run over 50 miles per week and expect to run the marathon in under 2:30 for men, or 2:50 for women.

Jeff Galloway's Marathon Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

Updated 12/1/08