Z-RUN TRAINING SCHEDULE

On Friday night, June 15, over 1,000 runners and walkers will be coming together to participate in the 25^th Anniversary of the Zanglin Downriver Run and street party.  

Perhaps you are already planning to be there, either because you have done it before or because you have heard how much fun you have been missing.  Or, possibly, you have thought about doing it, but did not believe you could run 8 kilometers (4.97 miles).  For many of you, if you want to do it, you can do it, and here is a program for beginners to get you there. 

Before getting started, a few words of caution are appropriate.  If you have not run before, particularly if you have not been active in other sports, it would be advisable to see your physician and have a physical examination.  Once you get the ok from the doctor, make sure you have a good pair of running shoes (not cross-training shoes, not tennis shoes, not walking shoes—running shoes), and you are ready to begin.

Below is a training schedule for beginning runners that will take you from nothing to the 8 kilometer Zanglin Downriver Run on June 15.  The following are some notes on the schedule:

1.      Numbers on the schedule are distances in miles.

2.      The walking should be a brisk, purposeful walk at a pace you can comfortably maintain the entire distance.

3.      “r/w” indicates run/walk, a combination of running and walking—start out walking to loosen up, then run at an easy, comfortable pace until you become out of breath, and then switch back to walking until you are comfortable again, then back to running and repeat over the designated distance.  As your fitness improves, you will gradually increase the percentage of running you do.

4.      The running should be at a pace comfortable enough to carry on a conversation—if not, you are going too fast.  Try to go slow enough that you can complete the indicated distance.  However, if that seems to be too far to go by running alone, mix in some walking as needed.

Looking for some support and encouragement as you prepare for the Zanglin Downriver Run and possibly other runs in the future?  Looking for an opportunity to make new friends and training partners?  Then check out the Island Road Runners.  They are the host club for the Zanglin Downriver Run and the Grosse Ile Memorial Day Run.  They meet every Saturday morning throughout the year at 8:30 a.m. at the Grosse Ile Middle School, and additionally at the Elizabeth Park Pavilion, Trenton, on Mondays at 5:30 pm, April through September and at the Riverview Library, 5:30 pm, October through March.  To find out more about them check out their website at www.islandroadrunners.net or call Total Runner (www.totalrunner.com) in Southgate at (734) 282-1101.

 Zanglin Downriver Run has been named one of the top 50 road races by Michigan Runner  for many years now and you can be a part of it in 2007.  For entry forms or other information about the run, call Total Runner at (734) 282-1101 or (248) 354-1177.

Twelve Weeks to Zanglin Downriver Run - A Beginner's Program