WHAT'S A FINISH CHUTE TRAINING PLAN (BEGINNER)

This plan is designed for first time half marathoners. If you are looking for a plan that gets you across the finish line on your way to wearing that finisher medal, this is the plan for you. Prior to Day 1 you should be able to run/walk effort 6 miles and run/walk 15 miles a week. 

STEEL STACKS SOUL TRAINING PLAN (INTERMEDIATE)

This plan is designed for the runner with a few races under their belt, but does not have a specific time goal. This plan was created to give you all the fun you're longing for on race day, including high fives and Steel Stacks Instagram shots. The soul runners are a huge portion of our Team Vark group and it is a perfect place to settle if you are looking for that intermediate training option. Prior to Day 1 you should be able to run 6 miles and run 15-25 miles a week. 

THIS IS THE YEAR TRAINING PLAN (ADVANCED)

This plan is designed for the runner with a few races under their belt and has a specific time goal in mind. This training plan combines endurance mileage with targeted speed throughout the week to optimize your race day performance. Prior to Day 1 you should be able to run 6 miles and run 20-30 miles per week. 

WEEKLY ROUTES

Week #1: Map My Run, Strava, No Water Station

Week #2: Map My Run, Strava, Water Station: Corner of Pine St and Church

Week #3: Map My Run, Strava, Water Station: Corner of Kelchner and Catty Rd

Week #4: Map My Run, Strava, Water Station: Bethlehem Skate Parking Lot

Week #5: Map My Run, Strava, Water Station: Corner of Spring and 13th or 15th

Week #6: Map My Run, Strava, Water Station: Gravel Lot at end of Biery's Bridge Rd and Rt 512

Week #7: Map My Run, Strava, Water Station: Corner of Lanhorne and Linden St

Week #8: Map My Run, Strava, Water Station: Corner of Linden and Hillmond St

Week #9: Map My Run, Strava, Water Station: Corner of Stefko and Market

Week #10: Map My Run, Strava, Water Station: Johnston Dr after East Blvd

Week #11: Map My Run, Strava, Water Station: Johnston Dr after Linden St

Week #12: Map My Run, Strava, Water Station: Illicks Mill Parking Lot

Week #13: Map My Run, Strava, Water Station: Gwenmawr near Lilac Dr

Week #14: Map My Run, Strava Water Station: Corner of Maple and Church St

Week #15: Map My Run, Strava, No Water Station

This year there will not be any plastic water bottles distributed. Please be prepared with your own personal handheld bottle or vest. 

Welcome to the 5K & 10K training for Team Vark!

5k All The Way training plan.

10k The Vark Way training plan.

The training is structured into two categories, midweek runs and Saturday workouts with Coach Eileen. 

Do what you can in regard to the midweek training. It serves as a guide to get you as prepared as possible for race weekend. For your midweek runs, pick one and add at least 3 pickups to that run. Start with three throughout your run and add more each week. Increase the duration and/or frequency each week. This part of the training is flexible and can be playful. 

The first three weeks we will head down to the Colonial Industrial Quarter to run timed interval workouts along the creek with a mix of running easy pace and hard pace. Weeks 4 & 9, we will meet at Sand Island to run a timed mile. After a little rest we will head to the parking lot across from Wooden Match to do some fun relays. Starting Week 5, we will take to the streets! Instead of times intervals, we will vary the runs to include hill workouts and pickups between landmarks. 

Each Saturday, we will have a focus of the day.