Training Plan Explained

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The Plan Itself

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Introduction

Hello everyone! We’ll keep this brief. There are 100s of types of runners who could be interested in doing NIRCA but we have chiseled it down to 4 main interest groups:

  1. The Beginner
    1. This is someone who is completely new to running and wants to try it out and is interested in doing an INCREDIBLE race.
    2. This is also meant for someone who has a little bit less free time on their hands to run (academic rigor and whatnot)
    3. This will include 3 rest days for the majority of the plan to allow time for recovery and/or other academic/extracurricular business
  2. Beginner-Intermediate
    1. You might have ran XC in high school, or maybe you were a competitive soccer player, or maybe you did tennis, or basketball, or the plethora of other physically taxing sports that high schools have to offer!
    2. You might also be someone who comes to TRC maybe once or twice a week or have long breaks, but thats ok!
    3. This is meant for people who may have taken a 3 month break from running or do it every now and then.
      1. However, if you have taken about a 6 month to a year long break from everything, please reference the beginner training plan and only take a few elements from this training plan just to be safe!
    4. This is meant for someone who might have a little more time to spare towards running but not every moment of their lives
    5. includes 2 rest days for the majority of the plan
  3. Intermediate
    1. You might have ran XC in high school, or maybe you were a competitive soccer player, or maybe you did tennis, or basketball, or the plethora of other physically taxing sports that high schools have to offer!
    2. You might also be one of the noncompetitive members of TRC who shows up weekly and is interested in getting more competitive
    3. The name of the game is that you tend to run more consistently and you have more time to spend towards running
    4. Includes 2 rest days, one of them being optional
  4. Advanced
    1. This one is meant for the daring, the hard working, people with experience. It does not matter how fast you might be, as long as you feel that you are experienced and you run consistently then this one is for you
    2. You run very consistently and make time to run at least 5-6 days a week every week
    3. Includes 1 optional rest day ~ please take this rest day unless you know you won’t get injured