Resources
Resources
Vince Trahan Award Nomination form: Download now
STARR 10k Training Program (12 Weeks) Download now
Hal Higdon Half Marathon: Novice 1
Hal Higdon Half Marathon: Novice 2
Hal Higdon Half Marathon: Intermediate 1
Hal Higdon Half Marathon: Intermediate 2
Runners World UK Marathon training plan
Valley Harvest Marathon training plan
Club Speed Work Plan
Workout effort:
The “fast” effort should be at your 5k race pace. The “slow” effort should be a jog; i.e. slower than your 10k pace. If you don’t know your 5k or 10k pace run the “fast” effort at a pace where conversation is difficult and your “slow” effort at a pace at which you can easily converse. The workout objective is to keep “fast” and “slow” efforts consistent over multiple repetitions (don’t start too fast). As always use personal judgement and tailor the effort to your individual health and fitness and how you feel. These are just guidelines.
Workout Distance:
5 laps of the loop will be about 3.6k. Plus 1.14k to/from parking lot = 5.88k
10 laps of the loop will be about 7.2k. Plus 1.14k to/from parking lot = 9.48k
Beginner; (new to speed work)
Week 1 30 seconds fast, 2 minutes slow; repeat
Week 2 35 seconds fast, 1 minute 55 slow; repeat
Week 3 40 seconds fast, 1 minute 50 slow; repeat
Week 4 45 seconds fast, 1 minute 45 slow; repeat
Week 5 50 seconds fast, 1 minute 40 slow; repeat
Week 6 55 seconds fast, 1 minute 35 slow; repeat
Week 7 60 seconds fast, 1 minute 30 slow; repeat
Week 8 65 seconds fast, 1minute 25 slow; repeat
Intermediate/Advanced
Week 1 2x (3 minutes fast; 2 minutes slow/ 2 minutes fast; 2 minutes slow/ 1 minute fast, 2 minutes slow)
Week 2 6x (2 minutes fast; 2 minutes slow)
Week 3 10x (1 minute fast; 2 minutes slow)
Week 4 5x (5 minutes fast; 2 minutes slow)
Week 5 5k fast (7 laps)
Week 6 3x (5 minutes fast; 2 minutes slow/3 minutes fast; 2 minutes slow/1 minute fast; 2 minutes slow)
Week 7 10x (3 minutes fast; 2 minutes slow)
Week 8 10 x (4 minutes fast; 2 minutes slow)
Out-of-Town Race Subsidy Guideline
Objective:
The purpose of this guideline is to document a STARR practice that was implemented a number of years ago to promote the value of racing out of town, allowing members who completed an out-of-town race to apply for up to $50 subsidy towards the race. The intent of the subsidy was not based on need, but rather based on allowing a runner to do a race requiring an overnight stay. As for all STARR expenses, this would be approved at a STARR meeting. Like all other expenses, the approval promotes transparency for what STARR funds are being spent on.
Guideline:
Once a year, STARR members in good standing can apply for $50 to assist with expenses incurred while traveling to an out-of-town race that involves an overnight stay. Application can only be made once the race has been completed. Application would be sent to the secretary.