2014 Shamrock Shuffle 8K

2014
Shamrock Shuffle 8K
Novice 8 Week Training Plan
The Shamrock Shuffle is the world's largest 8K race with
45,000 participants. The kick off to the running season in
Chicago, the Shuffle is in it's 35th year, and a Chicago
tradition. Mike Nishi, dad of a UPWS 3rd grader and
incoming 1st grader, and his event production company
have made this one of the safest and most rewarding
races you can experience. Join UPWS parents and have a
fun family day at the Shamrock Shuffle this year. An eight
week training plan for novice runners follows, that will get
the least experienced runner in shape for race day, March
30th, 2014. Read on to learn how you can be a part of this
parent initiative and train with more experienced parents,
as well as offer your expertise!
Training Plan Instructions
Hal Higdon is a local running legend. He has created running plans for novice to elite runners, from five kilometer races to
ultra marathons. He has written 34 books, mostly about running, and is the longest editorial contributer to Runner's
World. The training plan below is based on Hal Higdon's novice training program for an eight kilometer race (http://www.halhigdon.com/training/51096/8K-Novice-Training-Program). The purpose of a training plan is to give you an idea of
how much to run, rest and cross train, not to follow the plan perfectly. Listen to your body, especially if you are new to
running, and always consult a physician before beginning an exercise routine. Good Luck!
Mondays
Monday is an active rest day. That means you should do some stretching and some strengthening.
Do not over-do it. The goal is to recover from Sunday and not follow a long run with a tough workout.
Stretching exercises can be found here:
http://www.runnersworld.com/training/stretching
Strengthening exercises can be found here:
http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners?page=single
Tuesdays
This run day will be at “easy” pace. This should be very comfortable for you. If you are unable to run
the whole distance, you can break it up into a run/walk/run. Here is an example program:
http://www.runnersworld.com/beginners/the-8-week-beginners-program?page=single
Wednesdays
Running can be demanding on the body. In order to get a work-out without running too many miles,
Wednesdays are dedicated to cross-training. This could be Nordic skiing, biking, stairmaster or other
aerobic exercises.
Thursdays
This is a dependable 2 mile run with stretching and strengthening added.
Fridays
Friday is a day of complete rest. If you are new to running, your body needs rest in order to repair from
all the new streesess you are putting on it. Enjoy the day off. You deserve it.
Saturdays
This is another cross training day but a longer work-out than Wednesdays.
Sundays
This is your long run day. You should run it at a comfortable “easy” pace. Again, if the distance is too
much, you will need to modify with run/walk/run.
February 2014
Week 1
(6 Miles)
Mon
Tue
Wed
Thu
Fri
Sat
1
Sun
2
3
4
5
6
7
8
9
Day Off
Stretch & Strength
Week 2
(6.5 Miles)
10
Day Off
Stretch & Strength
Week 3
(7.5 Miles)
17
Day Off
Stretch & Strength
Week 4
(8 Miles)
24
Day Off
Stretch & Strength
2 Miles
(Easy)
11
2 Miles
(Easy)
18
2.5 Miles
(Easy)
25
2.5 Miles
(Easy)
30 Mins
Cross Train
12
30 Mins
Cross Train
19
35 Mins
Cross Train
26
35 Mins
Cross Train
2 Miles
Day Off
Stretch & Strength
13
2 Miles
14
Day Off
Stretch & Strength
20
2 Miles
21
Day Off
Stretch & Strength
27
2 Miles
Stretch & Strength
28
Day Off
30 Mins
2 Miles
(Easy)
Cross Train
15
35 Mins
16
2.5 Miles
(Easy)
Cross Train
22
40 Mins
40 Mins
Cross Train
* If you need some motivation to run long, see the last page for running group info.
*
23
3 Miles
(Easy)
Cross Train
1
*
*
2
3.5 Miles
(Easy)
*
March 2014
Mon
Tue
Wed
Thu
Fri
Week 4
(8 Miles)
Day Off
2.5 Miles
(Easy)
Stretch & Strength
Week 5
(8.5 Miles)
3
Day Off
Stretch & Strength
Week 6
(9 Miles)
10
Day Off
Stretch & Strength
Week 7
(9.5 Miles)
17
Day Off
Stretch & Strength
Week 8
(10 Miles)
24
Day Off
Stretch & Strength
4
2.5 Miles
(Easy)
11
3 Miles
(Easy)
18
3 Miles
(Easy)
25
3 Miles
(Easy)
35 Mins
Cross Train
5
40 Mins
Cross Train
12
40 Mins
Cross Train
19
45 Mins
Cross Train
26
30 Mins
Cross Train
2 Miles
Day Off
Stretch & Strength
6
2 Miles
7
Day Off
Stretch & Strength
13
2 Miles
14
Day Off
Stretch & Strength
20
2 Miles
21
Day Off
Stretch & Strength
27
2 Miles
28
Day Off
Sat
1
40 Mins
Sun
2
3.5 Miles
(Easy)
Cross Train
8
50 Mins
Cross Train
15
50 Mins
Cross Train
9
*
4 Miles
(Easy)
*
16
4 Miles
(Easy)
*
22
23
60 Mins
4.5 Miles
Cross Train
29
Day Off
Stretch & Strength
* If you need some motivation to run long, see the last page for running group info.
(Easy)
30
*
Other Tips
Think Fuel
It goes without saying that you should eat healthily and drink plenty of water to help your body deal with the demands of a training plan. It’s typical for runners to eat plenty of carbs the day before a long run and something
very simple like banana and oatmeal the morning of the run.
Be Smart on Race Day
Try to eat 3 to 4 hours before running. Do not drink right before the race. The excitement will already have you
visiting the ports-potties too often. Do not experiment with new foods, new clothes or new shoes. You don’t
want any surprises. It’s wise to prepare everything the night before. Read event instructions carefully to avoid
issues with security, etc. Get to the race early. If the weather is cold, take an old sweatshirt and sweatpants to the
race that you can throw away right before the race starts. All the clothes are collected by the Shamrock Shuffle's
staff and donated to Pacific Garden Mission.
Don’t Over-Dress
When it is cold, it’s tempting to wrap-up but you will generate heat when you are running, so dress like it is a little
warmer than it is. Training will help you find the right balance.
Dread Mill
The treadmill is much less dreaded when the weather is very cold. Unfortunately, it’s not an equal substitute to
running on asphalt. Buddy-up and motivate to get out as often as you can.
Need a buddy? Need motivation?
Join our Google Group! Email Simon Goodship (UPWS 3rd and 2nd grade parent) @ [email protected].
Join our Groupme! Download the Groupme app and text Simon @ 773.991.9843. This app provides free group
text messaging, so participants have an easy way to catch up before long runs or race day.