Doctor For Total Health & Capitol Adventure have various ways to help you train. Below are training schedules designed for the beginner runner, While it is recommended that you start training as early as possible these schedules are designed for the 8 weeks leading up to the event.
We are expecting a lot of families and school age children to participate. As part of Folsom's Get Fit philosophy, we are encouraging kids to train for the race as well. In order to do so, children must start a little slower and not over train. We have designed a 8-week running clinic for kids 12 and under.
For adults and teens, Doctor For Total Health has set up a several one-day clinics, and additionally offers one on one coaching. For more details on coaching, please visit DoctorForTotalHealth.com.
For safe running tips, please see bottom of page
Beginner Training Schedules
The following 5K & 10K training program is brought to you by Doctor For Total Health and Capitol Adventure.
5K training Schedule
10K Training Schedule
These 8 week schedules are designed for a beginner runner interested in completing his/her first 5K (3.1 miles) or 10K (6.2 miles) at this year's event on Thanksgiving morning. For Intermediate and advance training schedules, we recommend visiting www.halhigdon.com for samples.
Kids Running Clinic
An 8-week running clinic is offered for kids 12 and under to train for a 5K (3.1 mil) race.
Dates: Thursdays: 5/3/12 - 6/21/12
Time: 5:00pm - 5:50 pm
Cost: $40 per child
Place: Briggs Ranch Park
The clinic is design to teach kids how to properly train for an event. In addition to building enough endurance to run 3 miles during the 8 weeks, the kids will learn technique, goal setting, visualization, stretching and more. To register or for more information please contact Dr. Todd Drybread at firstname.lastname@example.org or 916-353-0850. *Space is limited.
Teenand Adult Running Clinic
We have designed a one-day running clinic to work on technique, pacing, heart rate, goal setting and training design. These are 1-1/2 hour clinics, for all skill levels.
Dates: Saturdays 5/12/12, 5/26/12 & 6/16/12
Time: 7:00am - 8:30am
Cost: $15 per clinic
Place: Briggs Ranch Park
To register or for more information please contact Dr. Todd Drybread at email@example.com or 916-353-0850. *Space is limited.
(It's always smart to consult a physician prior to starting any new exercise program.)
- Shoes: Invest in a quality pair of running shoes if you don't already have a good pair.
- Schedule Appropriately: Depending on your fitness level, how much time you need to train for your race will be different for everyone. The more time you have, the easier and safer it will be. Have a written plan and put it into your weekly schedule.
- Target Heart Rate: There are many techniques available to help you in understanding reaching your target heart rate. A simple way to guess if you are at this rate is to feel you are walking/running at a pace that allows you to talk, but fast enough to gain fitness.
- Keep it fun: Change your running courses as you train. Different places and different times will keep you from getting board. Take advantage of the many trails in the Folsom and Sacramento area. Having a friend or workout partner can help you stay motivated and have fun as well.
- Don't Over Train: Make sure you take a day or two off and mix in other forms of training, such as biking, swimming or weights.
- Enjoy yourself: Don't worry if someone is going faster, or if you have to slow down. Race to have fun and feel the accomplishment of finishing. Some of the greatest rewards in life are setting goals, training for that goal and seeing yourself accomplish that goal.