DAVE'S FALL 5K TRAINING • 2021

Mon August 16 - Sat October 23, 2021 Sylvania, OH 43560 US
Events
GET FASTER. GO FARTHER. FEEL BETTER.

DAVE'S FALL 5K TRAINING

$99.95 6:30PM EDT - 7:30AM EDT Registration ends August 22, 2021 at 11:59pm EDT
RUN ON YOUR SCHEDULE

DAVE'S FALL 5K TRAINING • REMOTE

$94.95 6:30PM EDT - 7:30AM EDT Registration ends August 22, 2021 at 11:59pm EDT
Place
5700 Monroe Street
Sylvania, OH US 43560
Description

As the summer months wind down, it's time for fall 5K/10K season. There is nothing better than training as the leaves turn, and the weather becomes more conducive to quality training. Dave's Running Shop wants to make sure that you put your best foot forward when heading out the door to your local race. The Dave's Fall 5K program is a 10-week training program that provides expert coaching alongside a fun and motivating community of runners who are working toward a common goal. Training is always more fun with others, and Dave's Running Shop will get you on the right track to a healthy lifestyle.

THE "NEWBIE"

So you are new to running, looking to transition from walking, or just complete your first 5K race?  We will get you from ground-zero to the finish line with a detailed, 10-week plan that will gradually build you from walking to running over the course of the program. Dave’s Training Program has the coaches, leadership, and support system to keep you motivated and accountable to your personal goals. 

THE CASUAL RUNNER

You've got some experience with the 5K, but have dreams of running faster. The one obstacle is you're just not sure how to approach it. Let Dave's take the base you have built and use that to your advantage. We will make you faster by pushing you with a detailed training program in a motivating, fun atmosphere.

THE FASTEST OF THE FAST

Preparing for races is an art form and hitting those PR’s is what it’s all about for this runner. With a structured program and two weekly in-person workouts, you will be running on all cylinders when you toe the line. Dave’s Fall 5K program has several races with varying distances for you to train and gear toward, all the while knowing that you are getting the most out of your efforts!

REMOTE TRAINERS

You have a busy schedule but still want to stay fit and have accountability for the upcoming race(s). Or you want to see what this running thing is all about but not certain you want to train in a group setting. Or you do not live in the area but want some quality training and feedback to keep you accountable. Dave’s Running Shop offers a full, online training platform that is monitored by Dave’s Training Director and provides you with the same quality coaching that the in-person program receives.

IN-PERSON TRAINING PERKS:

  • 10-Week Training Program
  • 2 Structured In-Person Practices (Tuesday and Saturday)
  • Official Fall 5K Training Vest
  • Dave's Coaches to Assist in Your Training Goals
  • Mercy Health PT Staff On-Site for Track Workouts
  • Special E-Coupons for Discounts on Shoes & Other Running Accessories
  • Racing & Running Social Events for the Training Programs
  • Weekly Informational Training Email
  • Active Facebook Training Forum

REMOTE TRAINING PERKS:

  • 10-Week Active Online Training Program w/Calendar
  • Training Tilt Online Platform: Videos, Recipes, Chat Room, Forums + More
  • Training Tilt App to Access Training Calendar & Platform from Anywhere on Mobile Device
  • Personal Feedback on Workouts from the Program Director
  • Official Fall 5K Training Vest
  • Mercy Health PT Staff On-Site for Track Workouts
  • Special E-Coupons for Discounts on Shoes & Other Running Accessories
  • Racing & Running Social Events for the Training Programs
  • Weekly Informational Training Email
  • Active Facebook Training Forum

PACE GROUPS:

  • PACE GROUPS WILL BE ADJUSTED AT THE BEGINNING OF THE PROGRAM TO ACCOMMODATE THE PARTICIPANTS' ABILITIES.
TUESDAY TRACK WORKOUT

The track workouts will consist of three varying “speed” sessions that will begin with Threshold pace workouts then move into Interval sessions and finish with Repetition training.

Threshold training allows your body to elevate its lactate and improve upon cardio strength that will help you sustain a hard pace longer for the workload of your race, much like the fartlek sessions but a bit quicker. The purpose of Interval training is to raise your body’s ability to consume and utilize oxygen or VO2 max. The intervals will be quicker than Threshold pace to get you close to 100% max VO2. Lastly, we will finish off the program with Repetition pace workouts that will have you running quicker than your goal pace for brief distances, and the recovery between each bout will be plenty. The purpose behind the Repetition workout is to sharpen your “sprinting” abilities and those fast-twitch muscle fibers that may have been dormant for quite some time.

TUESDAY VENUE • 6:30 PM

Walt Churchill Track @ Perrysburg High School and Shops at Fallen Timbers once we lose daylight.

SATURDAY ROAD WORKOUT

These are considered our “strength” days for the 5K training program. You will begin with structured Fartlek runs to build up the necessary cardio strength to race at your goal pace. These sessions will force you to run out of your comfort zone for a set period of time with a brief rest only to take you right back out of your comfort zone again. This will assist in building that cardio “strength” so you can maintain a hard pace for racing.

We will also implement Tempo runs for the same purpose of the fartlek workout.  The difference between the two workout sessions is that the tempo run will have you running for one longer block of time or distance unlike the fartlek, which has multiple, shorter time periods of harder running. 

SATURDAY VENUE • 8:00 AM

The Shops at Fallen Timbers

SWAG

Training Vest

  • 100% polyester woven shell bonded to a water-resistant film insert and a 100% polyester microfleece lining
  • 1000MM fabric waterproof rating
  • 1000G/M2 fabric breathability rating
  • Reverse coil zippers
  • Zip-through cadet collar with chin guard
  • Front zippered pockets
  • Open hem

Race Contact Info

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