Run to TrackShack.com 16 Tips from Susan Paul, MS, Training Program Director, Track Shack Fitness. Before beginning any exercise program, visit your doctor for a complete physical. All training runs should be done at a conversational pace. Cross Training - Optional but highly recommended. Cross training includes swimming, cycling, spinning, rowing, strength training or walking. Sessions are 45-60 minutes at easy to moderate intensity level. Run to TrackShack.com for more great information on reaching your goals. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 1 Off 3 mi Rest 3 mi Rest 3 mi Rest WEEK 2 Cross Train 3 mi Rest 3 mi Rest 3.5 mi Rest WEEK 3 Cross Train 3 mi Rest 3 mi Rest 4 mi Rest WEEK 4 Cross Train 3.5 mi Rest 3.5 mi Rest 5 mi Rest WEEK 5 Cross Train 3.5 mi Rest 3.5 mi Rest 6 mi Rest WEEK 6 Cross Train 3 mi Cross Train 3 mi Rest Rest Rest WEEK 7 Cross Train 4 mi Cross Train 4 mi Rest 7 mi Rest WEEK 8 Cross Train 4 mi Cross Train 4 mi Rest 8 mi Rest WEEK 9 Cross Train 4.5 mi Cross Train 4.5 mi Rest 9 mi Rest WEEK 10 Cross Train 4.5 mi Cross Train 4.5 mi Rest 10 mi Rest WEEK 11 Cross Train 5 mi Cross Train 5 mi Rest 12 mi Rest WEEK 12 Cross Train 3 mi Rest 3 mi Rest 6 mi Rest WEEK 13 Cross Train 3 mi Rest 3 mi Rest OUC Orlando Half Rest Battle of the Bands 5k Run NONA 5k Turkey Trot 5k U Can Finish 2mi & 5 Mi Set a goal to run Orlando’s hometown half! The OUC Orlando Half Marathon will be held Saturday December 1 in downtown Orlanlando. Featuring a great course, finisher medal and post event fun. Set your goal to run Orlando’s hometown half! If you can run 3 miles you can run 13.1! Enter today at OrlandoHalfMarathon.com Inaugural Finisher Medal Tech Shirt Post Race Party Downtown Course Virtual Option OrlandoHalfMarathon.com December 1, 2018 The 5k starts after the OUC Orlando Half Marathon Lake Eola 5k ad.indd 3 6/20/18 10:04 AM