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Written by Renee Lojewski Renee Lojewski

Published: 23 September 2015 23 September 2015

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.