COACH TOM CHURCH'S 

TRAIL RUNNING  TRAINING GROUP

This training page is currently designed for the 2018 TARC Fall Classic.

There are currently 7 runners training with this group.

This page was last updated: 9/24/2018

This training group is  for people interested in trail running. The current training plan is specifically designed for the half marathon at the 2018 TARC Fall Classic, but can also be applied to other half marathons and trail races around late September. Coach Tom Church at Educated Running updates the group page.  Each week he shares new announcements, workouts, news items, and more. He also publishes a weekly video to supplement your training.


Access to live updates of this training page is free of cost, but you can also upgrade to premium for the complete training calendar and more personalized guidance on your training. You can comment below if you create a Disqus account. We encourage you to ask training-related questions, offer feedback on how your run went, and share links of resources you have found useful for your training. Also, you should always feel free to reach out to us at hello@educatedrunning.com.


** If you are new to the group, please be sure to  complete the following action items: first, take a pledge to symbolize your commitment to run the TARC Fall Classic on September 29, 2018; second, please fill out a form that will help us better understand your background as a runner, current level of fitness, and future running goals. Also, if you aren't currently training, but would like to subscribe for updates on future training plans, simply subscribe below.

HOW THIS WORKS

Premium membership includes:

PRICE: $10.00 PER MONTH ($20.00 TOTAL)

PREMIUM MEMBERSHIP

  • Personalized guidance and feedback on your progression.
  • Email, text, phone call, and video chat contact with Coach Thomas Church upon appointment;​
  • Access to the entire 16-week training plan in printable PDF format; and
  • Access to an archive of the weekly workouts and videos.

Coach Tom Church is a USA Track and Field Level 1 Certified Coach and a Licensed Clinical Sports Massage Therapist. As a husband and an owner of two cats with two careers, he understands the need to balance running with the rest of life’s responsibilities. 

Learn more.

COACH TOM CHURCH

GET AFTER IT!

The big day is almost here. In this video Coach Tom Church shares some words of encouragement for race day! Comment below to let us know what you thought of the video! Also, please reach out to us at hello@educatedrunning.com with any questions you have about training.

The big day is almost here. In this video Coach Tom Church shares some words of encouragement for race day! Comment below to let us know what you thought of the video! Also, please reach out to us at hello@educatedrunning.com with any questions you have about training.

The big day is almost here. In this video Coach Tom Church shares some words of encouragement for race day! Comment below to let us know what you thought of the video! Also, please reach out to us at hello@educatedrunning.com with any questions you have about training.

  • You’re physically ready for the race and with that comes mental preparedness, but doing the little things this week will keep any self-doubt from popping up. Keep to your daily routine and diet but avoid anyone that is sick. Start thinking about what you are going to race in and bring to the race. Remember how well training has gone. And remind yourself of everything you have done for training. Look over your training log for the last 7-8 weeks. And let everyone know about your race this weekend so they can lift you up also.
  • A few words to prepare you.
    • “Don’t die wondering. Do it!”
    • “To give anything but your best is to sacrifice your gift.” Prefontaine
    • “Sometimes the human spirit proves you can shoot pool with a rope.” B. G. Kelley
    • “Obstacles are things a person sees when he takes his eyes off the goal.” E. Joseph Cossman
    • Carpe Diem
    • Return with honor

ANNOUNCEMENTS

COOL DOWN STRETCHES FOR RUNNERS

The simplest way to do these exercises is to hold a given stretch for 30 secs to 1 min, rest for an equal amount of time, and then move onto the next stretch. If you complete all of the stretches, simply cycle through them again. You should feel free to add your own stretches. What's most important is that you develop a consistent habit.

The simplest way to do these exercises is to hold a given stretch for 30 secs to 1 min, rest for an equal amount of time, and then move onto the next stretch. If you complete all of the stretches, simply cycle through them again. You should feel free to add your own stretches. What's most important is that you develop a consistent habit.

The simplest way to do these exercises is to hold a given stretch for 30 secs to 1 min, rest for an equal amount of time, and then move onto the next stretch. If you complete all of the stretches, simply cycle through them again. You should feel free to add your own stretches. What's most important is that you develop a consistent habit.

WORKOUTS WEEK OF 9/24 - 9/29

FRIDAY

  • 5 min of warm up drills
  • 25-40 min run at EASY pace, preferably on a soft and flat surface
  • 8 min of cool down stretches

  • 8 min of warm up drills
  • 3-4 mile run at EASY pace, preferably on a soft and flat surface
  • 8 min of cool down stretches

  • 5 min of warm up drills
  • 30-45 min run on a hilly course
  • 8 min of cool down stretches 
  • 12 min of core

  • 15 min of stretching

  • 8 min of warm up drills
  • 30-48 min run at EASY pace, preferably on a soft and flat surface
  • 8 min of cool down stretches
  • 12 min of core

MONDAY

TUESDAY

THURSDAY

WEDNESDAY

  • WARM-UP DRILLS are a series of dynamic warm-up exercises that prepare the body to run. They also increase heart rate and respiration (getting the body revved up for your workout), improve range of motion and lubricated joints, increase capillary activation (delivering more oxygen to your muscles), increase elasticity in your tendons and ligaments (this reduces the risk of tears), and enhance performance. Here is the The Mattock Dynamic Warm-Up for Runners.
  • RUN EASY you'll notice that your runs this week have a range of time/distance. This is intentional and I encourage you to play it by ear each day to determine when you want to stop. For this week, each run should feel effortless, when your run stops feeling that way, slow down or stop running entirely.
  • CORE EXERCISES are key to long-term, healthy running. We are going to start them early on in our training, and they will be a regular part of our training. If you’re unable to do these with us during practice, follow along, “A Runner’s Core Routine” at home.

  • 8 min of warm up drills
  • 20-30 min run at EASY pace, preferably on a soft and flat surface
  • 8 min of cool down stretches

  • 8 min of warm up drills
  • 10 min of warm up drills
  • 6-10 mile run at EASY pace, preferably on trails
  • 10 min of cool down stretches
  • 10-12 min core; 30 sec on, 1:30 off 
  • Optional Practice: Trail Animals group run at 8:00 am; meet at the Long Pond parking lot of the Middlesex Fells Reservation

SATURDAY

SUNDAY

WEEKLY TRAINING NOTES

FRIDAY

  • 8 min of warm up drills
  • 30-45 min run at EASY pace, preferably on a soft and flat surface
  • 8 min of cool down stretches

  • 8 min of warm up drills
  • 2-3 mile run at EASY pace, preferably on a soft and flat surface
  • 8 min of cool down stretches

  • 5 min of warm up drills
  • 1-2 mile warm up run
  • Fartlek run on hilly course: 6-8 repeats; 2 min on, 2 min off
  • 1-2 mile cool down jog
  • 8 min of cool down stretches 
  • 12 min of core

  • 15 min of stretching

  • 8 min of warm up drills
  • 18-36 min run at EASY pace, preferably on a soft and flat surface
  • 8 min of cool down stretches
  • 12 min of core

MONDAY

TUESDAY

THURSDAY

WEDNESDAY

  • WARM-UP DRILLS are a series of dynamic warm-up exercises that prepare the body to run. They also increase heart rate and respiration (getting the body revved up for your workout), improve range of motion and lubricated joints, increase capillary activation (delivering more oxygen to your muscles), increase elasticity in your tendons and ligaments (this reduces the risk of tears), and enhance performance. Here is the The Mattock Dynamic Warm-Up for Runners.
  • RUN EASY you'll notice that your runs this week have a range of time/distance. This is intentional and I encourage you to play it by ear each day to determine when you want to stop. For this week, each run should feel effortless, when your run stops feeling that way, slow down or stop running entirely.
  • FARTLEK RUNS are a great way to get in speed on the trails. You also get to work on maintaining an effort no matter what the trails throw at you. Set your countdown timer on your watch to repeat every 2:00 and go.
  • TEMPO RUNS teach you to maintain a good effort for a sustained period of time. They are typically done at half marathon to marathon effort. For those just starting on the trails you will notice these efforts equate out to a slower pace on the trails compared to the roads.
  • CORE EXERCISES are key to long-term, healthy running. We are going to start them early on in our training, and they will be a regular part of our training. If you’re unable to do these with us during practice, follow along, “A Runner’s Core Routine” at home.

  • OFF

  • 10 min of warm up drills
  • TARC Fall Classic!
  • 10 min of cool down stretches
  • 10-12 min core; 30 sec on, 1:30 off 

SATURDAY

SUNDAY

WEEKLY TRAINING NOTES

IN OTHER NEWS

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