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5K, 10K, Half Marathon
VIRTUAL - March 7th to March 14th
Celebrate International Women's Day with a fun walk, jog, hike or run.
8 week training plans
READY, SET, GO !
Are you training for your next Mermaid Run? Looking for some guidance on how to train and prepare? Mermaid Assistant Race Director and RRCA Certified Coach Stephanie Davies created training plans to get you ready for your next 5k,10k, 10 mile run or a Half Marathon!
The training plans incorporate running, walking and a bit of cross training. To learn more about the different types of cross training and the core work listed in the training plans Coach Stephanie has included a few links to break down the movements.
Striders
Video of Striders
Article on Striders
Stretching and Strength
Warm Up Stretching
Squats
Hill Sprints/Repeats: especially when training for a hilly course like the Sirena 10 mile, will help give you the strength and the stamina to hit the hills with ease. Over time, the repeats, though they may seem few in number, do help your muscles become stronger. Hills will be less intimidating.
Source: Competitor Magazine
Lateral Side Steps: Lateral Side Steps with a band will engage the Gluteus Medius muscles. This exercise is crucial to building and maintaining hip and core strength.
Source: The Run Experience, Nate Helming
Stephanie Davies is an RRCA certified coach and creator of the women’s running group, We RUN the Bay. She is also the founder of I RUN California, a Facebook community page and blog. Stephanie is a 29 year veteran of running and has run 14 full marathons, over 30 half marathons, numerous 10ks, and placed first in her age group at the 2015 Mermaid Run San Francisco 5k. Stephanie supports and stands by all runners! She enjoys helping others find their happy pace and is available for questions, advice and inspiration.
As a Mermaid Assistant Race Director, Mermaid Athlete, Lead Ambassador and supporter she looks forward to answering your questions! You can follow her on Facebook at I RUN California or send an email to her at stephanie@mermaidseries.com
