Our 4 Mile Training Program is brought to you by Fleet Feet Sports, Sacramento. We invite you to get ready to race using our training schedule.
This six week schedule is designed for a beginner runner interested in comfortably completing the 4 mile event at the Valentine Run. We define a beginner runner as one who cannot run for 20 consecutive minutes at a steady, comfortable pace.
The training schedule is a very gradual buildup designed to get you to the finish line injury free. The first half of the schedule is based on workout time and combines running and brisk walking. It’s very important that you don’t do too much too soon. We switch to miles in the fourth week.
Please keep the following in mind the following when embarking on this program. It’s always smart to consult a physician prior to starting any new exercise program. Invest in a quality pair of running shoes if you don’t already have a good pair. Be patient – fitness gains will not come overnight. You should walk/run at a pace that allows you to talk comfortably, but fast enough to gain fitness.
Keep it fun – encourage a friend to train with you. Run/Walk in different places or at different times of the day. The Sacramento area offers some incredible places to run/walk. If you haven’t already, check out the 31 mile American River Parkway (parts of it that is) that extends from Discovery Park near downtown to Beal’s Point in Folsom. Or, head to McKinley Park, voted Sacramento’s favorite running park by Sacramento News & Review.
When training on a treadmill, set the elevation to 1% to equate to outdoor running.
Listen to your body. Your own intuition is your best coach. Take an extra day off if you’re feeling tired or rundown. However, don’t confuse tiredness with laziness. Stay consistent. Remember, walking out the door is sometimes the hardest part of the workout.
We hope you find these hints and the schedule helpful in training for and participating in the Valentine Run.