10k Training Schedule

GO! St. Louis® invites YOU to engage in a Personal Journey!
Start Training for the 2011 2nd Annual GO! St. Louis® Halloween 10K & Fun Run
October 16, 2011 in downtown St. Louis

This program assumes that you can run/walk at least two miles at the beginning of the training. During your training, you may want to begin walking the distance, develop a brisk walk, insert a few jogs, and incorporate running as desired or simply walk the entire training schedule. Some people alternate walking with running. The goal is to finish and feel a sense of accomplishment!

(If you can not presently run/walk two miles, we encourage you to enter our one-mile fun run on October 17. Then, continue training for the GO! St. Louis 5K in Forest Park on Saturday, April 9, 2011.)

Training tips:

1. You can do the long run/walk on Saturday if you wish. In that case, take the Friday off from exercising.
2. On your “long runs”, take more walking breaks.
3. XT means cross training. You can walk or do some form of non-pounding exercise, such as swimming, cycling, or exercise machines, for 10 minutes or so at an easy pace.
4. Remember to drink water before, during and after exercise, even when it is cold.
5. Train with others. After the fitness workout, socialize over a cup of coffee!

For more event information, www.gostlouis.org.
This training program, developed by the GO! St. Louis, is a suggested program. Participants train at their own risk and should always consult a physician before engaging in a fitness program.