Have fun, increase your fitness, support MS research and meet new people to run and walk with! In preparation for the annual Multiple Sclerosis Society’s 5K Walk/Fun Run Wood River YMCA is launching a fun, informative training group. This five week program is a great opportunity for anyone wanting to start enjoying the beauty this valley has to offer by getting together with other walkers and runners.

To register click on register now button and choose Health and Wellness. For more information contact .

Target Race: MS Fun walk/5K run, September 20

Cost: YMCA members $5.00, non-members, $10.00

Dates: August 21 through September 18

Location: Wood River YMCA

Meets:  Thursday evenings 5:30-7:00 pm

Sessions begin with 20-30 minute presentation on topics such as injury prevention, correct form, pacing, cadence, nutrition & hydration, speed work, shoes, clothing & gear, etc. Group run/walks follow for 45 minutes.

As you work out this week remember that:

All sessions begin and end with a 5 minute warm up & cool down.

All sessions end with a 5 minute stretching routine after cool down.

You may give yourself one day a week off.  This will NOT be your long run and preferably it will be the day after your longest, hardest run of the week. Save your “off” day for those unexpected things that come up during the week.

You are incredibly valuable and worth taking care of!!!

Speed Work

Tempo Runs should be done once a week and not the day before your long run. After a good warm up, about 2 miles worth of jogging: Run at your fastest pace for 2 minutes, and then jog for 1 minute. Do these for 30 minutes (10 sets), then finish your run at your normal pace.

As your stamina and speed increase amp it up by:
Increasing the time you run hard and fast. You may need to also increase your recovery time. Try going to a 3/1 or 4/2 split.

Work up to one hour of 10/1 or 12/1 splits.

Hills are a great way to get tempo runs in without the mental strain.  When you get to a hill on your run, kick in to a high gear and power up it. You can either go into your normal pace on the downhill or flat that follows it or jog slower if you need to. The number of hills, incline and surface of the trail will determine what adjustments you make.