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A group of runners in & around Belleville, IL

BRC 2014 St Louis Rock n Roll Training

Good morning runners!!

Today marks the official start of the BRC’s 2014 St. Louis Rock ‘n’ Roll Full and Half Marathon training plan!! Hopefully you have taken a look at the program, read through the manual, and have been getting outside for some workouts. Below is the link to all of the information that you will need for the program. If you have any questions, please feel free to contact Meghan Trapp via email or Facebook. See you on Saturday for our first official long run of the program!!

http://bellevillerunningclub.com/half-full-marathon-training-program/

Couch to 5k — Week 5 (Wed)

It looks like the weather may hold out tonight!

BRC representatives will be available tonight (Wednesday) at the SWIC tennis courts at 6 p.m. for anyone wanting to complete their second Couch to 5K training session for this week.

This week’s workout is as follows: Brisk five-minute warmup walk, then: Jog — 5 min­utes; Walk — 3 min­utes; Jog — 5 min­utes; Walk — 3 min­utes; and Jog — 5 minutes.

We will meet again at 6pm on Monday, April 7, 2014 at the BLV East Track to begin the sixth week of training. The complete schedule can be found on our website at http://bellevillerunningclub.com/training-beginner/.

See the Couch to 5k section on bellevillerunningclub.com for more information.

If you haven’t already, don’t forget to register for the Law Day 5k athttp://www.lawdayrun.com/.

Couch to 5k – Week 5

The Fifth Couch to 5K Ses­sion is tonight (Mon­day, March 31st) at 6pm at BLV East Track (be there by 5:50)! Based on the most current weather forecast, it looks like the rain might just hold off!

This week’s work­out will be as fol­lows: Brisk five-minute warmup walk, then: Jog – 5 minutes; Walk – 3 minutes; Jog – 5 minutes; Walk – 3 minutes; and Jog – 5 minutes.

The complete schedule can be found on our website at http://bellevillerunningclub.com/training-beginner/. See the Couch to 5k section on bellevillerunningclub.com for more information.

Couch to 5k — Week 4 (Wed)

BRC representatives will be available tomorrow night (Wednesday) at the SWIC tennis courts at 6 p.m. for anyone wanting to complete their second Couch to 5K training session for this week.  

This week’s workout is as follows: Brisk five-minute warmup walk, then: Jog – 3 minutes; Walk – 90 seconds; Jog – 5 minutes; Walk – 2-1/2 minutes; Jog – 3 minutes; Walk – 90 seconds; and Jog – 5 minutes. 

We will meet again at 6pm on Monday, March 31, 2014 at the BLV East Track to begin the fifth week of training. The complete schedule can be found on our website at http://bellevillerunningclub.com/training-beginner/.

See the Couch to 5k section on bellevillerunningclub.com for more information.

If you haven’t already, don’t forget to register for the Law Day 5k athttp://www.lawdayrun.com/.

Couch to 5k – Week 4

The Fourth  Couch to 5K Ses­sion is today (Mon­day, March 24th) at 6pm at BLV East Track (be there by 5:50)! The current forecast looks like the rain won’t show up until after our workout.

This week’s work­out will be as fol­lows: Brisk five-minute warmup walk, then: Jog – 3 minutes; Walk – 90 seconds; Jog – 5 minutes; Walk – 2-1/2 minutes; Jog – 3 minutes; Walk – 90 seconds; and Jog – 5 minutes. 

The complete schedule can be found on our website at http://bellevillerunningclub.com/training-beginner/. See the Couch to 5k section on bellevillerunningclub.com for more information.

Couch to 5k — Week 3 Wed Night Workout — SWIC @ 6pm

BRC representatives will be available tonight (Wednesday) at the SWIC tennis courts at 6 p.m. for anyone wanting to complete their second Couch to 5K training session for this week (week 3).  We strongly encourage you to do all three sessions of training each week, but at the very least get in two sessions so that you are adequately prepared to complete a 5K at the end of the program.

This week’s workout is as follows: Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk 3 minutes.

We will meet again at 6pm on Monday, March 24, 2014 at the BLV East Track to begin the fourth week of training. The complete schedule can be found on our website at http://bellevillerunningclub.com/training-beginner/.

See the Couch to 5k section on bellevillerunningclub.com for more information.

Couch to 5k – Week 3

The Third Couch to 5K Ses­sion is tomor­row (Mon­day, March 17th) at 6pm at BLV East Track (be there by 5:50)! If you haven’t already com­pleted and sub­mit­ted an appli­ca­tion, please fill one out and bring it along with you.

This week’s work­out will be as fol­lows: Brisk five-minute warmup walk, then do two repetitions of the following: Jog – 90 seconds; Walk – 90 seconds; Jog – 3 minutes; Walk – 3 minutes.

Now that you are running, it is important ensure that you are wearing the proper shoes. We advise wearing shoes specifically designed for running and that do not have a lot of miles on them. Please visit the following links that provide helpful information on how to choose the best running shoe for you:

RUNNER’S WORLD: http://www.runnersworld.com/running-shoes-gear

WEB MD: http://www.webmd.com/fitness-exercise/features/how-to-buy-running-shoes-tips-to-treat-your-feet-right

The complete schedule can be found on our website at http://bellevillerunningclub.com/training-beginner/. See the Couch to 5k section on bellevillerunningclub.com for more information.

Couch to 5k – Week 2

The Second Couch to 5K Session is tomorrow (Monday, March 10th) at 6pm at BLV East Track (be there by 5:50)! If you haven’t already completed and submitted an application, please fill one out and bring it along with you.

This week’s workout will be as follows: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

The com­plete training sched­ule can be found on our web­site at http://bellevillerunningclub.com/training-beginner/.

Couch to 5k – Wed Night Workout – SWIC @ 6pm

As a reminder, all Couch to 5k participants are encouraged to complete this week’s workouts. This week’s workout is as follows: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. The workout is to be completed threetimes a week.

Tonight (and all Wednesday nights throughout the program), there will be a BRC rep at SWIC (Southwestern Illinois College) at 6pm near the tennis courts should anyone wish to do their training on SWIC’s trail. This training will be on your own, but the BRC rep will be there to answer any questions you may have. You will need to bring a stopwatch to determine when you alternate jogging and walking.

We will meet at 6pm on Monday, March 10, 2014 at the BLV East Track for the second week. The complete schedule can be found on our website at http://bellevillerunningclub.com/training-beginner/.

See the Couch to 5k section on bellevillerunningclub.com for more information.

CANCELLED – Belleville Running Club Couch to 5k Session

Due to the current ice / snow on the ground and pending snow, ice, and generally miserable weather forecasted for tomorrow, the first Couch to 5K Training Session scheduled for Monday, March 3rd, will be cancelled. We will meet at 6pm on Monday, March 10, 2014 at the BLV East Track for the second week. The complete schedule can be found on our website at http://bellevillerunningclub.com/training-beginner/.

Although we cannot meet as a group tomorrow, all Couch to 5k participants are encouraged to complete this week’s workouts nonetheless. Tomorrow’s workout can be completed on a treadmill or indoor track (if you have access).

This week’s workout is as follows: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. The workout is to be completed three times a week. Typically, the first workout will be held on Mondays at Belleville East and participants are asked to complete the other two workouts on their own. On Wednesday nights, there will be a BRC rep at SWIC (Southwestern Illinois College) at 6pm near the tennis courts should anyone wish to do their training on SWIC’s trail. This training will be on your own, so you will need to bring a stopwatch to determine when you alternate jogging and walking.

See the Couch to 5k section on bellevillerunningclub.com for more information.