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Nittany Valley Running Club Wahoo Beginners' Group

Couch to 8K**

September 28, 2015- November 19, 2015

Join the Wahoos as we train for an 8K loosely using a popular Training Guide for Novice Runners. See Calendar below!

(*NOTE: Only highlighted days are runs lead by a NVRC leader @ TUDEK PARK @ 5:30 pm!!)

  Monday Tuesday or Wednesday* Thursday Friday Saturday Sunday
September/ October            
 

28

2 miles

29

30 min X-train

30

1

2 miles + strength

2

Rest

3

2 miles

4

Stretch & Strength

 

5

2 miles

6

30 min X-train

7

8

2.5 miles + strength

9

Rest

10

2 miles

11

Stretch & Strength

 

12

2.5 miles

13

35 min X-train

14

15

3 miles + strength

16

Rest

17

3 miles

18

Stretch & Strength

 

19

2.5 miles

20

35 min X-train

21

22

3.5 miles + strength

23

Rest

24

3 miles

25

Stretch & Strength

 

26

2.5 miles

27

35 min X-train

28

29

4 miles + strength

30

Rest

31

3.5 miles

1

Stretch & Strength

November

2

3 miles

3

40 min X-train

4

5

4 miles + strength

6

Rest

7

3.5 miles

8

Stretch & Strength

 

9

3 miles

10

40 min X-train

11

12

4.5 miles + strength

13

Rest

14

4.5 miles

15

Stretch & Strength

 

16

3 miles

17

30-min X-train

18

Rest

19

8 K = 4.97 miles

     
* NVRC Beginner’s Group does meet at Tudek @ 5:30 pm on Wednesdays if you want to run on Wednesdays.

FAQs

**Can also be modified to be a 5K

Can I walk?- YES!

What is the average pace?- This training can accommodate anyone who can run between 12-15 minute miles (a jog to a fast jog).

Do I have to pay?- NO! But we always suggest joining the NVRC.

What will we do for strength training?- anything using body weight, so no need to bring weights, bands, etc.

Who can I contact for my info?- Please join the NVRC Wahoo! Group on Yahoo!

https://groups.yahoo.com/neo/groups/nvrcwahoo/info. This is how ALL information will be provided.

Can I run with my kids?- YES!

Disclaimer: Please consult a doctor is you are not currently exercising and have any concerns.