Hott Shot Running Challenge | Dyer Park Run Club

Dyer Park Run Club | The Club is FREE and All Fitness Levels Welcomed | 7301 Haverhill Rd, West Palm Beach, FL 33412

Calling all Dyer Park fans. Come join us on Monday evenings for a coach provided run workout. There will be multiple workout plans to follow. It is a great way to meet new people and encourage others to reach their goals. Are you training for a race? Just want to get in shape? Just want to get fit? ... Then come and run! Are you a beginner? Try the 30/30 plan and you will be running in 30 days.

Athletes, Walkers and Joggers
Helping athletes, walkers and joggers everywhere run their first, funnest, and fastest miles. Welcome to Dyer Park Run Club. We will meet Monday evenings at 6:00. The club starts running on September 20.

Send an Email
Please send us an email with "I am Interested" as the subject line to steve@intrainingsports.com. We will work on strength, endurance and weight loss.

Each Week
Every week we will mark the course and set the running routine. Try to get to the park a little early and do an initial warmup. The base of the mountain bike switchback trail is just over a mile and makes for a partially shaded warmup loop.

3 Types of Runners: Speedsters, Long Haulers, Combo. We will bring togther all three types of runner to get you prepared for the Hott Shot Running Challenge, your next race or your next meetup with the scale.
Combo Runners - The vast majority of runners are Combo Runners. Combo Runners are fairly equal in ability in short distances and long distances.
Long Haulers - Some runners, however, are more endurance-oriented. These runners really struggle with short races and fast, speed-oriented workouts. But, they excel in the longer races and longer training runs and workouts.
Speedster - On the other end of the spectrum, some runners are more speed-oriented. As you would expect, these "Speedsters" do really well in the short races but struggle with longer races.

Our Goal
Our goal is to encourage and improve. What does that mean to you? It is different for everyone. A faster 5k, training for a marathon, want to lose weight, wanna get off the big pharma drug. What ever it is, we encouage you to come out and play.

The Take-away.
What have you got to lose except a few extra pounds or a few seconds off your next PR.

30/30 Plan.

Start at the Start Plan:
Here’s a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days.
1. Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.
2. For the first 10 minutes of your workout, walk: No running!
3. For the last 5 minutes of your workout, walk: Again, no running!
4. During the middle 15 minutes of the workout, you are free to jog or run–as long as you do so easily and do not push yourself.
5. Those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.
6. Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Follow this 30/30 pattern for 30 days. If you train continuously (5 to 6 days/week), you can complete this stage in a month. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you’re beginning, it is better to do too little than too much. If you continue this 30/30 routine for 30 days, you will finish the month able to cover between one and two miles walking and jogging. You are now ready to progress to the next stage of your training as a beginning runner.

Warm-Up

This warm-up routine should be completed prior to each workout, time trial, or race. On race day, I recommend starting your warm-up about 45 minutes prior to the start. 8-15 Minutes Easy Jogging This pace can be a really light jog or shuffle. Some people prefer to go a little quicker, or pick it up the last few minutes in order to get loose.

Drills Following your warm-up jog, each of the drills should be completed once. Completed each drill for about 30 meters followed by light jogging for 20 meters.
• Walking Leg Sweeps:
• Walking IT band stretch
• Walking with Pull knee to chest
• Walking Quad stretch: Pull Heel to Butt
• Side shuffle
• Carioca
• A Skips
• B Skips
• High Knees (heel to butt)
• Butt kicks
• Straight Leg March
• Hip Raises
• Leg Swings (10 x forward, 10 x backward, 10 x each side)

4 x 60m-80m Stride-outs Get progressively faster as you work through these strides. Take as long as you need in-between. I prefer to walk or shuffle back to my initial starting point.

… Just do something. The results will Come!!!!

Call Steve, In-Training Sports | 561-281-8330
In Training Sports
www.intrainingsports.com
Personal Trainer, servicing West Palm Beach, Palm Beach, Wellington and Jupiter Florida
3131 Village Blvd, #305
West Palm Beach, FL 33409