Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 5 of the 24-week training session for the spring 2024 Flying Pig. The schedule is set to get you to the start line of the half and full marathon on Sunday, May 5, 2024 There are plans for those who seek "to finish" or have a specific time goal in either event.

Wednesday evenings over the next 9 weeks will be reserved for hill training. Saturday workouts will be the long, weekly distance for the "to finish" and "time goal" tracks.

Registration for this session can be done by using this website link - https://runsignup.com/Race/OH/Cincinnati/CincinnatiOHGallowayTrainingProgram

NOTE (1): The workout information is listed below and in the weekly e-mail. Please use the forum for communication with others. You do not need an account to view the forum, but if you want to post, please register here (no charge). Contact me if you cannot access the forum because of a password problem. The training schedule is on Google Docs, and the link is in this thread.

NOTE (2): If you would like to try a free, no obligation 25-minute assisted stretching session at The Stretch Lab (Oakley location), please contact me. These were offered last training season as one of the benefits of the training program. I've been going to weekly stretching sessions since March, 2023, and I've benefited from increased flexibility, which has directly improved my overall running experience. I'm happy to talk about the specifics with you.

WEEK 5 MEETING TIMES AND LOCATIONS:
Wednesday, Dec 13, 2023
All distances and pace groups: meet at 5:45pm to run hills at 6:00pm; start location is in front of the building that housed Fleet Feet Sports - O'bryonville,1993 Madison Rd, Cincinnati, OH 45208 (we will do a 4 mile hilly run through Hyde Park from the start location)

Saturday, Dec 16, 2023
Marathoners and half marathoners on "time goal" schedule: meet at 7:15am in front of the Lunken Airport Terminal to run at 7:30am (you will run an 2 extra miles first, followed by 9 or 5 miles, respectively)
Marathoners and half marathoners on "to finish" schedules: meet at 7:45am in front of the Lunken Airport Terminal to run 5 miles (half "to finish") or 9 miles (full "to finish") at 8am

5-mile trail at Lunken Airport Terminal at the corner of Airport Rd and Wilmer Ave (262 Wilmer Ave, Cincinnati, OH 45226)


5-, 7-, 9- AND 11-MILE ROUTES: We will use the 5-mile Lunken Airport Trail and Ohio River Trail for the different distances. Half and full marathoners will complete one 5-mile loop from the starting location in front of Lunken Airport Terminal. For 7 miles, half marathoners on the "time goal" schedule will complete an extra 2 miles by doing a 1 mile out-and-back together with the full marathoners on the "time goal" schedule. Full marathoners on the "to finish" schedule will complete an additional 4 miles by doing 2 miles out-and-back after the 5-mile loop.

5 miles: https://www.mapmyrun.com/routes/view/5847933154/
4 miles: https://www.mapmyrun.com/routes/view/5847921529/ (2 miles out-and-back)
extra 2 miles: https://www.mapmyrun.com/routes/view/5833360099/

PACE GROUPS: Based on participant sign-ups and the magic mile results from this past Saturday, we will have three groups - 11:30 min/mi (90 sec run/30 sec walk), 12:30 min/mi group (60 sec run/30 sec walk), and 14:00 min/mi (30 sec run/30 sec walk). Please note we will be flexible with group paces, ratios, and membership, depending on evolving distance needs and outdoor conditions. See your individual results from me in a separate e-mail.