Pre-Conditioners

New to running? Coming back to running after taking some time off? If so, the Pre-Conditioners group is right for you. In this 12-week program, we’ll get you up to a 5-mile run, giving you a great base for recreational running or a start for longer distances and races. At the end of the Pre-Conditioners program you’ll be in shape for running on a regular basis, for finishing a 5K, and for continuing on to the Pacers’ 10-Mile Challenge program. The schedule below shows how the Pre-Conditioners program works. We use timed intervals of running followed by walking to gradually build your endurance. We start with short 1-minute running intervals and 5-minute walking intervals. As you get stronger, the length of the running interval and total length of the workout increases.

Schedule

Saturday Main Workout Workout Sessions After Saturday
Week # Run interval Walk interval Workout duration Sunday Monday Tuesday Wednesday Thursday Friday
1 1 min 5 min 30 min Rest day Cross-train 20-30 min Cross-train 20-30 min Rest day
2 2 min 4 min 30 min Rest day Cross-train 20-30 min Cross-train 20-30 min Rest day
3 3 min 3 min 30 min Rest day Cross-train 20-30 min Cross-train 20-30 min Rest day
4 4 min 2 min 30 min Rest day Cross-train 20-30 min Cross-train 20-30 min Rest day
5 5 min 1 min 30 min Rest day Cross-train 20-30 min Cross-train 20-30 min Rest day
6 5 min 1 min 36 min Rest day Cross-train 20-30 min Cross-train 20-30 min Rest day
7 5 min 1 min 42 min Rest day Cross-train 30-40 min Cross-train 30-40 min Rest day
8 5 min 1 min 48 min Rest day Cross-train 30-40 min Cross-train 30-40 min Rest day
9 5 min 1 min 54 min Rest day Cross-train 30-40 min Cross-train 30-40 min Rest day
10 5 min 1 min 60 min Rest day Cross-train 30-40 min Cross-train 30-40 min Rest day
11 5 min 1 min 66 min Rest day Cross-train 30-40 min Cross-train 30-40 min Rest day
12 5 min 1 min 5 mile run! Rest day Cross-train 30-40 min Cross-train 30-40 min Rest day

When We Meet
Pre-Conditioners meet at the general all-club meetup at 7:00 on Saturday mornings. Mid-week runs are on your own, but you’ll frequently find other Pre-Conditioners out at the Rose Bowl on Tuesday and Thursday evenings. Training groups meet just south of the Rose Bowl Aquatics Center on the south end of Lot I. Check the Pacers calendar to verify specific location and time as conflicts occasionally cause a change in location.

What To Bring
If you’re joining the Pre-Conditioners program, all you need to bring is a water bottle, a watch, and some comfortable running shoes. That’s it! 

Helpful Advice
In order to get the most out of your training, we have these recommendations to keep you motivated and enjoying your workouts:
  • Always consult your healthcare provider before beginning any exercise program.
  • Always run at your own pace. A benefit of running with a training group like the Pre-Conditioners is that there’s probably someone else running at your pace so you’ll have company to help keep you going.
  • If you feel any pain while running, stop immediately and let your coach know.
  • Set goals for yourself and track your progress. Do you have a target time for completing a 5-mile run? Maybe you want to register for a 5K race scheduled after the end of the Pre-Conditioners program?
  • Find a partner for your workouts. One of your fellow Pre-Conditioners might be the perfect candidate. You’ll keep one another motivated and take your mind off the hard work! Use the club Facebook page to find and stay in touch with running partners.
  • Stretch after your workout when your muscles are warm to help your body recover.
  • Midweek alternate or cross-training workouts help balance your training by engaging different muscles. These workouts can take the form of just about anything; yoga, biking, weight training, and walking are all great!
  • Follow the rules of the road.