DAVE'S 5K TRAINING • SPRING 2023

Mon February 27 - Sat April 22, 2023 Sylvania, OH 43560 US
Events
SPRING 5K + FREE WINTER WARRIOR

2 FOR 1 TRAINING BUNDLE

$130.00 $90.00
PUT YOUR BEST FOOT FORWARD

DAVE'S SPRING 5K TRAINING PROGRAM

$80 Price increases after December 11, 2022 at 11:59pm EST
ONLINE ALTERNATIVE TO IN-PERSON TRAINING

DAVE'S REMOTE SPRING 5K TRAINING PROGRAM

$70 Price increases after December 11, 2022 at 11:59pm EST
Description

REGISTER FOR OUR SPRING 5K TRAINING PROGRAM BY JANUARY 2ND AND RECEIVE A FREE 2023 WINTER WARRIORS REGISTRATION!!!

Spring means the road racing season is ramping back up, and Training the Dave's Way will have you putting your best foot forward when heading out the door to your local 5K. The Dave's Spring 5K Program is an 8-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 enjoyable 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 completing your first 5K race?  We will get you from ground-zero to the finish line with a detailed, 8-week plan that will gradually build you from walking to running at the goal race.

THE WEEKEND WARRIOR

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 RACER

3.1 miles of racing is no problem, right?  What if your dream is the gold standard, a sub-20 minute 5K or faster?  Our experienced staff will craft a plan to push you to that big PR because Dave's coaches will keep you accountable and motivated to hit that goal.

REMOTE TRAINING OPTION (online)

Dave's Training Programs now offer an alternative to in-person training. This option is for those who may not feel comfortable running with others at this time, or runners who prefer to train on their own, or due to a hectic schedule may not be able to meet on the official training days, or runners from around the country looking for expert training resources. Dave's Remote Training includes our full program online; offering everything that the in-person program does, except for the official in-person group sessions. Dave's Remote Spring 5K Program is powered by the Training Tilt online platform that has a robust online experience to accommodate all of your training needs and allows for interaction with Dave's Training Director and other runners in the program.

What are you waiting for?  Let’s accomplish your goals together.

PROGRAM PERKS

  • 8-Week Training Plan
  • Two Weekly Structured Practices (In-Person Only)
  • Official 2023 Spring In-Training Program Hoodie
  • Mercy Health PT Staff On-Site For Track Workouts
  • Weekly Informational Training Email
  • Active Facebook Training Forum
  • Special E-Coupons On Shoes & Other Running Accessories
  • Training Tilt Online Platform: Interactive Training Calendar, Videos, Recipes, + More (Remote Only)
  • Training Tilt App To Access Training Calendar & Platform From Anywhere On Mobile Device (Remote Only)

PACE GROUPS

  • Pace groups will be developed to align with the participants' abilities.
SWAG
Badger Sport Hoodie
  • 100% heathered polyester moisture management fleece fabric
  • Front pouch pocket with hook and loop closures for headset opening
  • Self-fabric cuffs and waistband
  • Contrasting shoulder and sleeve panels
  • Embroidered badger logo on left sleeve
Wednesday Workouts at Fallen Timbers

The Wednesday 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 the 5K, 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 5K 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 over the winter months.

The program will meet at Fallen Timbers on Wednesdays at 6:30 PM.

Saturday Workouts at Wildwood Metropark

These are considered our “strength” days for the 5K training program. The Saturdays will begin with structured Fartlek runs to build up the necessary cardio strength to complete a 5K 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 the 5K.

We will also implement Tempo runs on Saturdays 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. 

The program will meet at Wildwood Metropark on Saturdays at 8:00 AM.

Race Contact Info

If you have any questions about this race, click the button below.

Sponsors
Place
5700 Monroe Street
Sylvania, OH US 43560
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