TRAINING

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TRAINING

GUIDE

WELCOME TO SOLEMATES®

Thank you for signing up for Girls on the Run SoleMates®. At Girls on the Run®, we believe that running can change you! Through running, we learn lessons about goal setting and achievement, perseverance, motivation, overcoming obstacles, empowerment and inspiration. Running provides knowledge that we carry for the rest of our lives. Sounds exciting, doesn’t it? It is! And this is the exact experience we provide to the girls who participate all across North America in Girls on the Run. As a non-profit positive youth development program, we use running to transform the way girls see themselves and their opportunities. These young girls train for their first big race – just like you. They get stronger and can run longer – just like you. They learn about setting a goal and overcoming obstacles and achievement – just like you. Most importantly, they cross a finish line that changes their outlook on their lives – just like you will be doing! We would also like to introduce you to Jenny Hadfield, renowned running coach, contributor to Runner’s World and the author of our SoleMates Training Program. We are thrilled that Jenny is sharing her expertise, passion and detailed training support so that your experience in our SoleMates program will be as fun, joyful and uplifting as the Girls on the Run experience is for our girls! Thank you for joining us in our mission to inspire girls to be joyful, healthy and confident through our fun, experience-based curriculum which creatively integrates running. We envision a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams. As you train for your race, think of a young girl. Keep her in your mind and know that because you have chosen Girls on the Run SoleMates, you are giving her the same experience you are creating for yourself – the experience of a lifetime.

Happy Running! Girls on the Run International

Marathoning for Mortals Training Programs Coach Jenny Hadfield

Welcome to the Girls on the Run SoleMates® Training Program. I developed the following training programs to help guide you to the finish line! There is something for everyone and the real key to success starts with finding a program that closely matches your current training. That way, you’ll continue to build your mileage and progress safely. There are five Half Marathon Training Programs: Walk [all walking] Walk-Run [a little running sprinkled in with walking] Run-Walk [a little walking sprinkled in with running] Run [all running] Seasoned Run [for those who have run half marathons] There are five Marathon Training Programs: Walk [all walking] Walk-Run [a little running sprinkled in with walking] Run-Walk [a little walking sprinkled in with running] Run [all running] Seasoned Run [for those who have run half marathons] Why so many? Because everyone is at a different fitness level and we all have varying goals for race day. Some of you may be walking, while others are run-walking or even running. Some may be starting an exercise program for the first time. Regardless, we are all training to reach the start line safely and more importantly, to look good for that finish line photograph!

TRAINING MANUALS

WALK HALF MARATHON If you want to walk a half marathon, this Walk Training Program is for you! This is a very popular program for long distance walkers and thousands have used it successfully to reach the finish line with a smile on your face. The Walk Program also incorporates optional cross-training workouts and rest days to allow your body to acclimate and adapt to the progression of the program. Week by week, your body will adapt, get stronger and walk longer. The cross-training workouts are optional and allow you to incorporate other activities you enjoy

[best suited for those who want to walk the half marathon or who have been inactive for the last year or more]

to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The key is to find the program that best matches your current training and start there. You will progress more quickly and reach your goals more effectively. The “Walk” Training Program is best suited for those who have been walking at least 3 times per week, and are comfortable walking 30-45 minutes at a time.

WALK-RUN HALF MARATHON The Walk-Run Program is the perfect blend for walkers who want to challenge themselves by sprinkling in a little running or improving finish times. It also works well for first-time half marathoners who are new to running and want to safely progress to participating in the half marathon. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. This program begins with three walk-run workouts per week that include running for 1-2 minutes followed by walking 3-4 minutes. These walk-run intervals are repeated each session, allowing the body to cover the distance effectively and with reduced risk for injury.

[best suited for those who have been walking regularly 3-4 times per week 45-75 minutes for at least 6 months] The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Walk-Run Program is best suited for those who have been walking regularly 3-4 times per week for 45-60 minutes for at least six months. If you are currently walking less, that is okay! You may want to consider following the Walk Half Marathon Program.

WALK-RUN HALF MARATHON

[best suited for those who have been walking regularly 3-4 times per week 45-75 minutes for at least 6 months]

RUN-WALK HALF MARATHON The Run-Walk Half Marathon Program is a very popular program for first-timers and those who want to enjoy training with minimal risk of injury. The program includes running mixed with power-walk breaks and begins with three run-walk sessions per week. The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. It is the recipe of the number of minutes of each that transforms every day mortals to half marathoners. This is also John “The Penguin” Bingham’s favorite plan. He always uses some blend of running and walking in training and racing.

[best suited for first time half marathoners and those that are new to running] The Run-Walk Program is a perfect program for first-timers, those who have had problems with aches or pains and those who want to progress safely with reduced risk of injury and get in great shape while training for the race. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. The “Run-Walk” Program is best suited for those who are new to running and have been covering at least 30 minutes comfortably 3-4 times per week for at least six months. If you are currently running less, that is okay! You may want to consider following the Walk-Run Half Marathon Program.

RUN-WALK HALF MARATHON

[best suited for first time half marathoners and those that are new to running]

RUN HALF MARATHON If this is your first half marathon and you want to train to run the half marathon, this is the program for you! It will take you from a 4 mile run to the start line and finish line of the half marathon. Week by week, you will gradually progress your mileage to running 10 miles in preparation for the race. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest. The Beginner Program is geared to first-timer half marathoners and gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week.

[best suited for THOSE RUNNING 3-4 TIMEs per week for 30-50 minutes for at least 6 months] The Beginner Half Marathon Run Program includes three runs per week. The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Beginner Half Marathon Program is a perfect strategy for those who have been running 3050 minutes comfortably 3-4 times per week for at least six months. If you are running less, that is okay! Consider following the “Run-Walk” Half Marathon Training Program.

SEASONED RUN HALF MARATHON The Seasoned Run Half Marathon Program is a step up in mileage and intensity from the First Timers Run Half Marathon Program and geared towards runners who have completed a half marathon and want to improve their time. It incorporates longer endurance runs, speed and race pace workouts, and more mileage. The speed workouts focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

[best suited for THOSE RUNNING 3-4 TIMEs per week for 45-70 minutes for at least one year] The Seasoned Run Half Marathon Program is best suited for those who have been running at least 3-5 times per week for 45-60 minutes for at least one year and have completed a half marathon in the past year. If you are running less, it may be better strategy to start with the First Timers Run Half Marathon Program and build up to the Seasoned Run Half Marathon Program.

SEASONED RUN HALF MARATHON

[best suited for THOSE RUNNING 3-4 TIMEs per week for 45-70 minutes for at least one year]

WALK MARATHON If you want to walk a marathon, this Walk Training Program is for you! This is a very popular program for long distance walkers and thousands have used it successfully to reach the finish line with a smile on your face. The Walk Program also incorporates optional cross-training workouts and rest days to allow your body to acclimate and adapt to the progression of the program. Week by week, your body will adapt, get stronger and walk longer. The cross-training workouts are optional and allow you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

[best suited for those who want to walk the marathon or those walking regularly 3 times per week 40-50 minutes] The “Walk” Training Program is best suited for those who have been walking regularly at least 3-4 times per week and are comfortable walking 3-5 miles at a time. If you are currently walking less, that is okay! You may want to follow the Walk Half Marathon Program and build your way up to the marathon.

WALK MARATHON

[best suited for those who want to walk the marathon or those walking regularly 3 times per week 40-50 minutes]

WALK-RUN MARATHON The Walk-Run Program is the perfect blend for walkers who want to challenge themselves by sprinkling in a little running or improving finish times. It also works well for first-time marathoners who are new to running and want to safely progress to participating in the marathon. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. This program begins with three walk-run workouts per week that include running for 1-2 minutes followed by walking 3-4 minutes. These walk-run intervals are repeated each session, allowing the body to cover the distance effectively and with reduced risk for injury.

[best suited for those who have been walking regularly 3-4 times per week 45-75 minutes for at least 6 months] The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Walk-Run Program is best suited for those who have been walking regularly 3-5 times per week for 45-80 minutes for at least six months. If you are currently walking less, that is okay! You may want to follow the Walk Marathon Program or the Walk-Run Half Marathon Program and build your way up.

WALK-RUN MARATHON

[best suited for those who have been walking regularly 3-4 times per week 45-75 minutes for at least 6 months]

RUN-WALK MARATHON The Run-Walk Marathon Program is a very popular program for first-timers and those who want to enjoy training with minimal risk of injury. The program includes running mixed with powerwalk breaks and begins with three run-walk sessions per week. It is the recipe of the number of minutes if each that transforms every day mortals to marathoners. The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

[best suited for FIRST tiME MARATHONERS and those who are new to running] The Run-Walk Program is a perfect program for first-timers, those who have had problems with aches or pains and those who want to progress safely with reduced risk of injury. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. The “Run-Walk” Program is best suited for those who are new to running and have been covering at least 3-4 miles comfortably 3-4 times per week for at least six months. If you are currently running less, that is okay! You may want to follow the Walk-Run Marathon Program and build your way up.

RUN-WALK MARATHON

[best suited for FIRST tiME MARATHONERS and those who are new to running]

RUN MARATHON If this is your first marathon and you have been running regularly, this is the program for you! It will take you from a 5 mile run to the start line and finish line of the marathon. Week by week, you will gradually progress your mileage to running 20 miles in preparation for the race. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, crosstraining and rest. The Run Program is geared to first-timer marathoners and gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week. The Run Marathon Run Program includes four runs per week. The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other

[best suited for those who have been running 3-4 times per week for 30-50 minutes for at least 6 months] activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Run or First-Timer Marathon Program is a perfect strategy for those who have been running 3-5 miles comfortably 3-4 times per week for at least six months. If you are running less, that is okay! Consider the “Run-Walk” Program for the marathon or the Run Program for the Half Marathon and build your way up.

RUN MARATHON

[best suited for those who have been running 3-4 times per week for 30-50 minutes for at least 6 months]

SEASONED RUN MARATHON The Seasoned Run Marathon Program is a step up in mileage and intensity from the First Timers Run Marathon Program and geared towards runners who have completed a marathon and want to improve their time. It incorporates four runs per week including longer endurance runs, speed and race pace workouts, cross-training, and higher mileage. It includes two 20-mile long runs, speed and race pace workouts. The speed workouts focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program.

[best suited for those who have been running 4-5 times per week for 45-75 minutes for at least 6 months] Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Seasoned Run Marathon Program is best suited for those who have been running at least 4-5 times per week for 45-90 minutes for at least one year and have completed a marathon in the past year. If you are running less, it may be better strategy to start with the Run Marathon Program or Seasoned Run Half Marathon Program.

SEASONED RUN MARATHON

[best suited for those who have been running 4-5 times per week for 45-75 minutes for at least 6 months]

NOTES:

girls on the run 5k Training Programs developed by Jenny Hadfield

The following training programs are designed to guide you to the finish line! There is a program for everyone and the real key to success starts with determining which program best fits your current activity level. That way, you will progress safely and enjoy a memorable experience with the ‘Girl on the Run’ in your life! There are five 5K Training Programs: Walk [all walking] Walk-Run [a little running sprinkled in with walking] Run-Walk [a little walking sprinkled in with running] Run [all running] Advanced Run [for those who have run half marathons] Why so many? Because everyone is at a different fitness level and we all have varying goals for the day of the 5k. Some of you may be starting an exercise program for the first time and preparing to participate in your inaugural 5k event and others may be daily runners! Regardless, we are all training to reach the start line safely and more importantly, to be smiling as we cross the finish line with our friends and family members! About Coach Jenny Hadfield Jenny is a published author of three books (Marathoning for Mortals, Running for Mortals, Training for Mortals), writer, coach, speaker and endurance athlete. She has a Bachelor’s degree in Exercise Physiology, a Masters Degree in Exercise Science and is a certified coach and personal trainer. For more information on Jenny, visit www.JennyHadfield.com.

5K WALK

[best suited for those who want to walk the 5K or those who have been inactive for four or more months]

5K WALK-RUN

[best suited for those who have been walking or exercising regularly 2-3 times per week for at least 3-4 months]

5K RUN-WALK

[best suited for first-time 5K and those who run occasionally or runners who were injured and getting back into it]

5K RUN

[best suited for those who have been running at least 2-3 times per week for 20-30 minutes for at least 4 months]

ADVANCED 5K RUN

[best suited for those who have been running at least 4 times per week for 40-50 minutes for at least 1 year]

TRAINING SCHEDULE KEY TERMS Warm-up: 5 minutes at an easy pace prior to every workout. Cool-down: Walking 5 minutes at an easy pace after every workout to gradually bring heart rate and breathing back to normal levels. Flexibility: Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries. Heart Rate: Using a heart monitor maintain a range between the prescribed percentages...65-75% of estimated maximum heart rate. I-Rate: Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10- being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7) Cross-Training: Include activities that are non walking. Cycling, swimming, pilates/ yoga, strength training, elliptical trainer, stairmaster, spinning are great cross training modes for training. Cross-training allows you to actively rest your walking muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Heart rate zone of 75-80% of maximum or I-Rate of 7-8. Strength-Training (ST): Strength train with machines, weights, resistance tubes/ bands or classes like pilates, toning or yoga. Include strength training exercises for your upper body, core (abdominal and trunk) and lower body. Easy Pace: Walk at an easy pace at 70-75% of maximum heart rate or an iRate level of 7+. Conversational Pace: Conversational pace should be at a slow, and comfortableconversational pace. You should be at a pace where you can hold a conversation easily. Heart rate zone of 65-75% of maximum or I-Rate of 6-7.5. Note: Heart rate will gradually climb due to fatigue and dehydration. Allow for a 5% increase and max heart rate of 75% of maximum rather than slowing pace to stay within zone. Moderate Pace: Moderate pace at 75-80% of maximum heart rate or an iRate level of 7-8. A pace where you can hear your breathing, but not breathing hard. Tempo Walk: Walk 10 min. at an easy pace repeat the following 4 times [walk 3 min. at comfortable pace - 2 min. at challenging pace just outside comfort zone] for a total of 20 minutes [3 minutes easy + 2 minutes challenging 4 times = 20 minutes]. Heart rate zone of 80-85% of maximum or I-Rate of 8+. Endurance Walk: The Endurance Walk should be at a slow, and comfortableconversational pace. You should be at a pace to hold a conversation easily. Heart rate zone of 65-75% of maximum or I-Rate of 6-7.

Race Pace Run: Run first 2 miles of run at easy, endurance pace and remainder miles at planned half marathon pace (race pace). This is a great way to train mentally for the race and teach your body the pace needed on race day. Striders: After the walking cool down, perform 4 strides by gradually increasing running pace for 30 seconds until a fast but controlled pace is reached, focusing on form and quick foot strike. Follow with one minute of easy walking. Repeat 4 times. Pick-ups: Run the workout at an easy pace and include 3-4 short, 30-60 second “pick-up’s” within the run. Pick up your pace to a challenging pace where you can hear your breathing and it feels just outside your comfort zone. Walk-Run Workout: Warm-up by walking 5 minutes at a brisk pace. Run at a pace that you can still talk or a “conversational pace” for prescribed number of minutes and follow with walking at a brisk pace for prescribed minutes. Example: Run 2 minute - Walk 2 minutes - repeat sequence 10 times for a total of 40 minutes. Cool-down by walking 5 minutes at an easy pace. Run-Walk Workout: Warm-up walking 5 minutes at a brisk pace. Run at a pace that you can still talk or a “conversational pace” for prescribed number of minutes and follow with walking at a brisk pace for prescribed minutes. Example: Run 3 minute - Walk 2 minutes repeat sequence 8 times for a total of 40 minutes. Cool-down walking 5 minutes at an easy pace. Tempo “A” Workout: Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Repeat 4 times: Run 5 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale followed by 2 minutes easy paced running to recover. Cool down with 5 minutes easy paced running and 5 minutes walking. Tempo “B” Workout: Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Repeat 2 times: Run 10 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale followed by 2 minutes easy paced running to recover. Cool down with 5 minutes easy paced running and 5 minutes walking. Tempo “C” Workout: Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Run 25 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale. Cool down with 5 minutes easy paced running and 5 minutes walking.

COACH JENNY HADFIELD BIOGRAPHY

Jenny Hadfield writes a monthly column in Health Magazine, Women’s Running Magazine and a weekly blog on RunnersWorld.com. She is the co-author of the best-selling Marathoning for Mortals, Running for Mortals and Training for Mortals book series. She is a nationally recognized speaker and co-owner of Chicago Endurance Sports, Chicago’s largest multi-sport training company. Jenny began her running career overweight and unable to reach the end of her block (without crying). Her unique approach to living an active and healthy lifestyle draws from her struggles to get started, lose 35 pounds and reach the finish line of a marathon. She is now an accomplished endurance athlete and has competed in endurance races all over the world including three Eco-Challenge Expedition Races and the Antarctica Marathon. For more information on Jenny, visit www.JennyHadfield.com.

SUPPORT GIRLS ON THE RUN®

You don’t have to be a marathon runner to help out Girls on the Run®! Our team consists of volunteer program coaches, the girls who participate, their families, committee and board members and many other volunteers, as well as our athletes. If you want to support Girls on the Run, we invite you to participate in any or all of the following:

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Volunteer to be a coach



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Volunteer to support your local program



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Donate items to your local Girls on the Run council



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Participate in our annual 5K Series – as a race volunteer, a running buddy or a runner



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Make an in-kind or financial contribution to our organization

To learn more about ways to become involved in Girls on the Run, please visit our website at www.GirlsOnTheRun.org and click on “locations” to find a Girls on the Run council near you!