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Week 1 Workouts
Workout 1, 2 and 3 (Acts 20:19-24, Galatians 5:7, Philippians 3:12-14)
Start with a brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. Follow that with a 5 minute cool down walk.
Total workout = 30 minutes

Thoughts:
Keep your goal in focus!
It’s okay to drown out your thoughts while running, but it’s also a great time to have a conversation with the LORD. Next time you run, try turning off your music and especially listen to GOD. You may be surprised by what you hear.

Week 2 Workouts
Workout 1, 2 and 3 (Proverbs 24:16, Isaiah 40:31, Psalms 119:32)
Brisk 5 minute warm-up walk, jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes, jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 5 minutes to cool down.
Total workout = 25 minutes

Weekend Workout - “Speed Play” for 35 minutes
Walk for 5 mins, then alternate running and walking however you feel – play with running intervals at different speeds and walking to recover. Alternate run/walk for 25 mins and then walk 5 to recover. The aim of this run is to get a feel for running at different speeds and to get time on your feet, so don’t worry too much about how much running vs walking you do, just have fun with it.

Thoughts:
We often get so busy in doing what we think God wants that we miss Him totally. We pray, pray, pray, but sometimes we need to slow down or even stop, and just LISTEN!

Week 3 Workouts
Workout 1, 2 and 3 (Deuteronomy 5:29, John 14:11, Hebrews 6:1)
Brisk 5 minute warm-up walk, jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 5 minutes to cool down.
Total workout= 31 minutes

Weekend Workout
Brisk walk for 50 minutes, ideally on the beach at low tide, but can be anywhere that you can enjoy the scenery and spend time with the Lord!

Thoughts:
Instead of always asking God for what you want, try asking for a better understanding of what HE wants. Often we are simply asking the wrong questions.

Week 4 Workouts
Workout 1 (Mark 1:35)
Brisk 5 minute warm-up walk, jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 5 minutes to cool down.
Total workout= 31 minutes
Workouts 2 and 3 (2 Peter 1:3-11) (2Timothy 4:7-8)
Brisk 5 minute warm up walk, jog 8 minutes, walk 5 minutes, jog 8 minutes, walk 5 minutes to cool down.
Total workout= 31 minutes

Weekend Workout - Tabata style circuit
(Good location is the bike path beside Glad Tidings Church)\

  1. Warm up with 8 minutes of low to moderate intensity running (or walking)
  2. Increase your speed for 20 seconds*, then slow back down again for 10 seconds.
  3. Repeat this sequence for 10 intervals (5 minutes total time)
  4. Rest for 1 minute (easy jog or walk, but don’t stop completely!)
  5. Repeat the 20 second intervals for a second set of 10 intervals
  6. Rest for 1 minute
  7. Repeat the 20 second intervals for a third set of 10 intervals
  8. Cool down with low intensity jogging (or walking) for 5 minutes

* The 20 seconds of effort should bring you up to a rate of perceived exertion (RPE) of around 8 or 9 out of 10.
Total workout = 30 minutes

Thoughts:
Make time every day for the LORD even if that means sacrificing something else that you love---it will be well worth the sacrifice!

Week 5 Workouts
Workout 1, 2 and 3 (Philippians 4:13, Romans 8:35-39, Hebrews 11:1)
Brisk 5 minute warm-up walk, jog 20 minutes, walk 5 minutes to cool down
Total Workout = 30 minutes

Weekend Workout - Pyramids

  1. Warm up with 8 minutes of low to moderate intensity running (or walking)
  2.  Increase your speed for 20 seconds then reduce it back down again for 20 seconds
  3.  Increase for 30 seconds then slow it down for 30
  4. Continue to build up the duration of your interval and recovery (always the same length of time) until you are working hard for 1 minute and recovering for 1 minute
  5. Next increase your speed for 50 seconds then reduce back down for 50 seconds
  6. Increase for 40 and reduce for 40
  7. Continue like this for 30 and then 20 seconds
  8. When you have completed the pyramid, recover with a 2 minute jog and then repeat for a second time through
  9. Cool down with low intensity jogging (or walking) for about 5 minutes

The shorter your interval, the faster you should aim to run.
Total workout = 30 minutes

Thoughts:
We often doubt if what we are thinking is really what the Lord is saying, pray that the Lord will make His request like a flashing neon sign, easy to see and follow, and remember that the more time we spend with the Lord, the easier His voice is to recognize!

Week 6 Workouts
Workout 1, 2 and 3 (1 Corinthians 9:24-26, Philippians 2:14-16, Romans 6:11)
Brisk 5 minute warm-up walk, jog 23 minutes, walk 5 minutes cool down.
Total Workout= 33 minutes

Weekend Workout – Pyramids

  1. Warm up with 8 minutes of low to moderate intensity running (or walking)
  2. Increase your speed for 20 seconds then reduce it back down again for 20 seconds
  3. Increase for 30 seconds then slow it down for 30
  4. Continue to build up the duration of your interval and recovery (always the same length of time) until you are working hard for 1 minute and recovering for 1 minute
  5. Next increase your speed for 50 seconds then reduce back down for 50 seconds
  6. Increase for 40 and reduce for 40
  7. Continue like this for 30 and then 20 seconds
  8. When you have completed the pyramid, recover with a 2 minute jog and then repeat for a second time through
  9. Cool down with low intensity jogging (or walking) for about 5 minutes

The shorter your interval, the faster you should aim to run.
Total workout = 30 minutes

Thoughts:
Don’t lose focus of your goal, whether that goal is physical, mental or spiritual. Keep your eye on the goal and don’t complain about the hurdles.

Week 7 Workouts (Last week of hard workouts – make them count!)
Workout 1 and 2 (Colossians 3:17, 1 Corinthians 12:4-6, 10:14)
Brisk 5 minute warm up walk, jog 27 minutes, walk 5 minutes to cool down.
Total Workout= 37 minutes

Workout 3
Brisk 5 minute warm up walk, jog 3 miles, walk 5 minutes to cool down.

Weekend Workout - Split intervals
Warm up with 6 minutes of low to moderate intensity running (or walking)

  1. Increase your speed for 30 seconds then reduce it back down again for 15 seconds, before immediately ramping it back up again for a further 30 seconds
  2. Slow back down to a recovery jog for 1 minute. This is 1 interval.
  3. Repeat this interval 8 times through (18 minutes total)
  4. Cool down with low intensity jogging (or walking) for about 6 minutes

Try to keep the pace of the second half of the split interval roughly the same as the first.
Total workout = 30 minutes
Thoughts:
If you don’t already, begin including God in everything you do. Many people choose to have a partner to run with. They share ups and downs of the sport together and really form a close bond with one another. Ask God to be your running partner as well.

Week 8 Workouts (as the race approaches you might want to train extra hard, but don’t push yourself in this week – using this week to “catch up” with any training you have missed will actually be counterproductive – just trust in the training you have completed, and allow your legs to be fully recovered and fresh for the race!)

Workout 1 (Hebrews 12:1)
Brisk 5 minute warm up walk, jog 2 miles, walk 5 minutes to cool down.
Workout 2 (1 Corinthians 9:24)
Brisk 5 minute warm up walk, jog 1 mile, walk 5 minutes to cool down.
Workout 3 (2 Timothy 4:7)
Walk 20 minutes

Weekend Workout : Race Day! Celebrate with all of your church family!