We will all start our group sessions for the half marathon on Saturday mornings at 0645 from Wake Up Coffee (formerly Black Rock Coffee, formerly Richland Roasters). October 7 will be our first group session and it will be an easy 3 mile run/walk. Our 10k training starts the week of Oct 30. This year we will be adding a 5k training schedule that starts the week of Jan 15
This is free, free, free. Start talking to your friends and family about this wonderful free experience. Now that Labor Day is upon us, it is time to plan for Richland Runfest 2024 training.
- We witness sunrises so beautiful it makes us cry.
- We make wonderful friends.
- We lose weight over the winter.
- It doesn’t cost anything.
- We learn how to complete a half marathon from nice experienced people. Nobody will yell at you. We guarantee it.
We will be repeating our Richland Runfest training sessions starting in October. This will be our 7th year hosting the Runfest training group. Our primary objective is to help beginning runners and walkers complete a half marathon in a safe nurturing environment. We welcome anyone. You don’t have to sign up for the race to join us. For those of you that are experienced we welcome you as well. We will make you faster.
“The miracle isn’t that I finished. The miracle is that I had the courage to start.”
John Bingham
The schedule is broken down into stages.
- Weeks 1 thru 6. (Build lateral strength) We spend a lot of efforts on grass, gravel or dirt trails. Working out on uneven ground helps make those stabilizing muscles and tendons really strong. We will need those as we start increasing our mileage. Run slow and build strength to avoid injury. We encourage utilizing a run/walk methodology. Jeff Galloway has some nice tips on his web site. http://www.jeffgalloway.com/training/half-marathon-training/
- Week 7. (Recovery) These workouts are done at an easy relaxing pace.
- Weeks 8 thru 12. (Build mileage) This is when we start increasing our weekly mileage from 15 to 23.
- Week 13. (Recovery) Easy breezy nice and easy
- Weeks 14 thru 19. (Build strength and speed) Monday workouts are hills and Thursday workouts are intervals. (go hard, then easy)
- Weeks 20 and 21. (Taper) Reduce our mileage and get ready for race day!