Exciting Changes for 2016 Kirby Derby Training Program
The Kirby Derby Training Program, in its fifth year, starts
on March 22rd. The program is
FREE and open to anyone who wants to participate in 5K/10K training. Organizers have made some changes to this
year’s training program that will help both beginning walkers/runners as well
as seasoned runners prepare for a successful Kirby Derby on May 14th. The Kirby Wellness Trail on the campus of
Kirby Medical Center is complete. The
trail is a paved ten feet wide one mile long path that encircles the hospital.
Here are the key details about the training program:
- Participants will meet at Kirby Medical Center and train on the new wellness trail.
- The eight week training group will meet twice a week, every Tuesday and Thursday night at 5:30.
- This program will improve the results of people at every developmental level, from walkers and new runners that have never completed a 5K to seasoned runners. The wellness trail makes it possible to hold multiple training programs for participants of all levels at the same time.
- This year participants will have the opportunity to participate in a structured interval training program.
Interval training is a key component
of a training program for runners who are trying to get stronger and faster and
improve their race time. Interval
training consists of running hard for short distances followed by jogging a
recovery phase. This cycle is repeated
numerous times throughout the workout. Repeating these cycles of intense
training helps train your body to run through exhaustion. Running these hard intervals will lengthen
your stride and improve your running form making you a more efficient runner. As a result, you will be able to run faster
over long distances. Running with a
group during interval training will help keep you motivated during the intense
workouts and help maximize your results.
The Kirby Wellness Trail has markers every tenth of a mile. These markers are ideal for running intervals
for specific distances. This makes the
Kirby Derby Training Program the perfect venue for interval training.
Core strength and flexibility are also important to running
strong and staying injury free. Prior
to each training session participants can also participate in core
strengthening exercises led by Kirby Derby Training Program staff. The training staff consists of numerous runners
with a vast amount of experience and knowledge in training. They can advise on warm-up activities,
stretching, injury prevention, and answer questions about training strategies.
Enhance your training and race day experience. Join us every Tuesday and Thursday night at
5:30 from March 22nd through May 12th at the Kirby
Wellness Trail. Discover a great a place to train, make some
new friends, and reach your race day goals at the Kirby Derby!
“Believe it in your
heart, see it in your mind, achieve it with your body.” Anonymous
Duane
Schlabach is a Registered Nurse at Kirby Medical Center and he holds a Master’s
Degree in Exercise Physiology from Indiana University.
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