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Train with HNA

 

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The Columbus Running Company is a proud supporter of Healthy New Albany and the New Albany Walking Club. For full information on the New Albany Walking Club and to join the group, visit them at NewAlbanyWalkingClub.com.

Below, you can find club-related training plans for the 5k, 10k, quarter marathon, half marathon, and marathon - and at the very bottom, you'll find pace charts, workout info, and more.  

 

 

5k: 10 WEEK BEGINNER PLAN

This plan is an ideal option for first-time 5k runner or walker or those who are pressed for time in their day-to-day schedules. The beginner plan calls for 3 runs or walks each week along with one cross training day. Before starting the beginner program, you should already be capable of running or walking 1 mile. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

5k: 10 WEEK INTERMEDIATE PLAN

The intermediate plan is for those looking to take that next step with their 5k fitness. This plan calls for 4 runs or walks each week along with one cross training day. Before beginning the intermediate program, you should already be capable of running or walking 4 continuous miles. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

5k: 10 WEEK INTERMEDIATE PLAN + SPEED WORK

The intermediate + speed plan is for the 5ker in search of a PR on race day. This plan calls for 4 runs or walks each week, with one of those workouts consisting of a speed workout. This plan also includes one cross training day. Before beginning the intermediate + speed program, you should already be capable of running or walking 3 continuous miles and you should already have some experience with the 5k distance. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

 

10K / QUARTER MARATHON: 10 WEEK BEGINNER PLAN

This plan is an ideal option for first-time quarter marathoners and 10kers or those who are pressed for time in their day-to-day schedules. The beginner plan calls for 3 runs or walks each week along with one cross training day. Before starting the beginner program, you should already be capable of running or walking 1 mile. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

10K / QUARTER MARATHON: 10 WEEK INTERMEDIATE PLAN

The intermediate plan is for those looking to take that next step with their quarter marathon / 10k fitness. This plan calls for 4 runs or walks each week along with one cross training day. Before beginning the intermediate program, you should already be capable of running or walking 4 continuous miles. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

10K / QUARTER MARATHON: 10 WEEK INTERMEDIATE PLAN + SPEED WORK

The intermediate + speed plan is for the quarter marathoner or 10ker in search of a PR on race day. This plan calls for 4 runs or walks each week, with one of those workouts consisting of a speed workout. This plan also includes one cross training day. Before beginning the intermediate + speed program, you should already be capable of running or walking 4 continuous miles and you should already have some experience with the 10k or quarter marathon distance. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

 

HALF MARATHON: 18 WEEK BEGINNER PLAN

This plan is an ideal option for first-time half marathoners or those who are pressed for time in their day-to-day schedules. The beginner plan calls for 3 runs or walks each week along with one cross training day. Before starting the beginner program, you should already be capable of running or walking 2 continuous miles. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

HALF MARATHON: 18 WEEK INTERMEDIATE PLAN

The intermediate plan is for those looking to take that next step with their half marathon fitness. This plan calls for 4 runs or walks each week along with one cross training day. Before beginning the intermediate program, you should already be capable of running or walking 4 continuous miles. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

HALF MARATHON: 18 WEEK INTERMEDIATE PLAN + SPEED WORK

The intermediate + speed plan is for the half marathoner in search of a PR on race day. This plan calls for 4 runs or walks each week, with one of those workouts consisting of a speed workout. This plan also includes one cross training day. Before beginning the intermediate + speed program, you should already be capable of running or walking 4 continuous miles and you should already have some experience with the half marathon distance. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

 

MARATHON: 18 WEEK BEGINNER PLAN

This plan is an ideal option for first-time marathoners or those who are pressed for time in their day-to-day schedules. The beginner plan calls for 3 runs or walks each week along with one cross training day. Before starting the beginner program, you should already be capable of running or walking 6 continuous miles. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

MARATHON: 18 WEEK INTERMEDIATE PLAN

The intermediate plan is for those looking to take that next step with their marathon fitness. This plan calls for 4 runs or walks each week along with one cross training day. Before beginning the intermediate program, you should already be capable of running or walking 6 continuous miles. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

MARATHON: 18 WEEK INTERMEDIATE PLAN + SPEED WORK

The intermediate + speed plan is for the marathoner in search of a PR on race day. This plan calls for 4 runs or walks each week, with one of those workouts consisting of a speed workout. This plan also includes one cross training day. Before beginning the intermediate + speed program, you should already be capable of running or walking 6 continuous miles and you should already have some experience with the half marathon or marathon. The training schedule is available as a downloadable, printable pdf. Print it up and post it where you'll see it on a daily basis!

 

You can find key info via the downloadable training sheets below. This includes pace charts and info about specific workouts that you may find on your plan. 

Remember, PACE MATTERS!

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