Help us get you or a member of your family in shape to finish one of our great events – next year’s Santa Anita Derby Day 5K and the Frontwave Credit Union O’side Turkey Trot (Nov. 22). Here’s a free 8-week program to get started.
Location: Oceanside Civic Center. Park in the parking structure and meet us in front of the library.Time/Days: 5:30 p.m. on Tuesdays and Thursdays. We leave at 5:30PM. If you are late, just come down to Tyson Park where we will be stretching and doing running drills.
Levels: Program is geared toward beginning/intermediate runners, running 8 to 13-minute/mile pace, as well as walkers/joggers.
Registration: No registration required. Just give us a heads up if you are coming via email.
Bonus days: We also meet many Saturday mornings at Batiquitos Lagoon and Sunday Mornings along Carlsbad Blvd. We participate in many local running events.
Free Sample Training Program
30 minute Run / Walk Program 3 days per week
Week 1 Run 30 sec., walk 1 min.
Week 2 Run 1 min., walk 1 min
Week 3 Run 2 min., walk 1 min.
Week 4 Run 3 min., walk 1 min.
Week 5 Run 5 min., walk 1 min.
Week 6 Run 7 min., walk 1 min.
Week 7 Run 3 x 1 mile (10-12 min.), walk 1 minute between
Week 8 Complete the Oside Turkey Trot!
You can start wherever you are comfortable. For example, if you can already run 3 minutes, you can start there and go up from that point. At some point during the program, you may realize that you can shorten the rest interval and you can just run!
Walkers
You can start out walking fast for the same time the runners are running then walk slow during the rest period.
Cross Training – 2 days per week
Cross training is a very important part of your running program. It involves doing another activity (not running) that will help improve you running performance, while minimizing impact on your body. Examples of good cross training exercises are swimming, biking, calisthenics, and weight training (upper and lower body including core). You can cross train 1-2 days per week during this program.
Active Rest – two days per week
Rest days are built into your training schedule. You must rest a minimum of one full day per week to allow your body to get stronger and prevent injury! You may use 1-2 of your other rest days to cross train if you choose. This program is designed to prepare you to complete a 5K with 3 days per week of race-specific training.
The Turkey Trot training group meets on Tuesday and Thursday at 5:30 p.m. at the Oceanside Civic Center water scape. Sessions will run continuously and include some Saturday fun runs. You can start anytime! All levels of fitness welcome. Training sessions will be conducted by an ACSM Certified Fitness Instructor and the best part, they are FREE!
