Intermediate Runners 1

Wendy Fejfar - Head Coach

April Adair - Head Coach

Intermediate 1 GREEN Group

Between 15- 17 minute Walk/Run pace. You may alter the days of the week you work out, just run 3 times total (including Monday nights) and cross train 2 other times during the week***
Note***Weeks 1-6, workout will be a total of about 40 min. (5 min. warm up, 30 min. run/walk, 5 min cool down)
Week 7 & 8, workout will be a total of about 45min. (5 min. warm up, 30 min. run/walk, 5 min cool down)
Week 9 is "taper week"; train as posted below.

Week 1: Mon~Weds~Fri: Run 4 min; walk 3 minutes for a total of 40 min

Week 2: Mon~Weds~Fri: Run 5 min; walk 3 min. for a total of 40 min

Week 3: Mon~Weds~Fri: Run 6 min.; walk 3 min. for a total of 40 min

Week 4: Mon~Weds~Fri: Run 7 min.; walk 3 min. for a total of 40 min

Week 5: Mon~Weds~Fri: Run 8 min.; walk 2 min. for a total of 40 min

Week 6: Mon~Weds~Fri: Run 8 min; walk 2 min for a total of 40 min

Week 7: Mon~Weds~Fri: Run 9 min.; walk 1 min. for a total of 45 min

Week 8: Mon~Weds~Fri: Run 9 min; walk 1 min for a total of 45 min

Week 9 : Mon & Wed (Labor Day ,No Group Training) Run 10 min., walk 1 min. for a total of 45 min, rest Thursday & Friday

Saturday September 9, Graduation 5K race (3.1 miles)


Intermediate 1 BLUE Group

(Warm up 5 min & Cool Down 5 min after each run)

Between 12-14 min pace - If needed, walk 3 min after each mile


Week 1: Mon 2.5m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 2.5m Total 8 miles

Week 2: Mon 2.5m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3m Total 8.5 miles

Week 3: Mon 2.5m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3.5m Total 9 miles

Week 4: Mon 3m ~ Tue 1.5m ~ Thu 1.5m ~ Sat 3.5m Total 9.5 miles

Week 5: Mon 3m ~ Tue 2m ~ Thu 1.5m ~ Sat 3.5m Total 10 miles

Week 6: Mon 3m ~ Tue 2m ~ Thu 1.5m ~ Sat 3.5m Total 10.5 miles

Week 7: Mon 3m ~ Tue 2m ~ Thu 2m ~ Sat 3.5m Total 10.5 miles

Week 8: Mon 3m ~ Tue 2m ~ Thu 2m ~ Sat 4m Total 11 miles

Week 9: Mon 2 ~ Tue 1m ~ Wed 1m ~ Thu & Fri OFF ~ Sat RACE Total 7.1 miles

Meeting Location

Training begins promptly at 6:30pm every Monday (except Labor Day). Please arrive early for announcements, guest speakers, etc.

Intermediate 1 Blue AND Green will meet behind the SHELBY FARMS PARK CONSERVANCY (SFPC) Operations Center at the corner of Farm Road and Mullins Station (THE LITTLE BLUE HOUSE)

PARK in the parking lot on the west side of Farm Road (Shelby County Code Enforcement Building) and cross Farm Road to the grassy area behind the SFPC Operations Center.