Traverse City Track Club

2017 Spring Training Program

The Traverse City Track Club Spring Training Program is a great way to connect with other runners and train with runners of all experience and skill levels. Whether you are a seasoned athlete or a first-time runner, let your club help you in achieving your individual goals, whether it is to get faster, run further or just feel better.

This is the official training program for the club's Bayshore Marathon, Half Marathon and 10k. Your comprehensive training plan will begin on April 3 and have you fully prepared for a great racing experience. While targeted for the clubs own Bayshore races, this program will coincide perfectly with other local races during the spring and early summer.

With each program, you will receive a comprehensive eight week training plan designed to fit your individualized needs in addition to twice weekly organized group training runs. Group pacers will be utilized to assist runners in meeting their goals. The club's coach will guide you through a successful program from start to finish. Subsequent plans can be adjusted according to your individualized input. We look forward to having you be a part of the Traverse City Track Club's organized training program!

Training Overview

Sixteen Levels of Training Based on the Following Two Criteria:

A. How many days per week one plans to run

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B. How many minutes one plans to average per run on those days*

  • Beginner I- 3 days a week for 8 weeks beginning with running 2 minutes at a time and building up to 20 minutes.
  • Beginner II- 4 days a week for 8 weeks beginning with running 5 minutes at a time and building up to 30 minutes.
  • Beginner III - 4 days a week for 8 weeks beginning with running 10 minutes at a time and building up to 30 minutes.
  • Beginner IV - 4 days a week for 8 weeks beginning with running 15 minutes at a time and building up to 40 minutes.
  • Level 330- 3 days a week for 8 weeks averaging 30 minutes
  • Level 345- 3 days a week for 8 weeks averaging 45 minutes
  • Level 360- 3 days a week for 8 weeks averaging 60 minutes
  • Level 430- 4 days a week for 8 weeks averaging 30 minutes
  • Level 445- 4 days a week for 8 weeks averaging 45 minutes
  • Level 460- 4 days a week for 8 weeks averaging 60 minutes
  • Level 530- 5 days a week for 8 weeks averaging 30 minutes
  • Level 545- 5 days a week for 8 weeks averaging 45 minutes
  • Level 560- 5 days a week for 8 weeks averaging 60 minutes
  • Level 630- 6 days a week for 8 weeks averaging 30 minutes
  • Level 645- 6 days a week for 8 weeks averaging 45 minutes
  • Level 660- 6 days a week for 8 weeks averaging 60 minutes

$40 Cost for each 8 Week Program: (5 consecutive training programs from February 6 to November 12)

Other Information about the Training:

Assistance is available prior to signing up to help determine which level is best for you. (Contact information below)

Organized group runs will take place on Tuesdays at 5:30 p.m. & Saturday's at 8 a.m. at various TC locations.

Participants are not locked in to the scheduled days of training or the initial level they choose.

Participants will meet after completion of a program for recognition of success. (TCTC Wednesday Fun Run)

Participants will be asked to log their training.

Planned races can be worked into your level of training with advance notice. (Contact information below)

For an explanation of the training system, please go to www.planpeak.com.

*There is a gradual buildup of minutes per week for the 8 week period:

  • 30 minute levels will average 25 minutes at the beginning & 35 at the end with longest run 45 minutes.
  • 45 minute levels will average 35 minutes at the beginning & 55 at the end with longest run 70 minutes.
  • 60 minute levels will average 50 minutes at the beginning & 70 at the end with longest run 90 minutes.

Information Night:

Tuesday, April 4 at 5:00 p.m. at Right Brain Brewery. Plan to run with the group at 5:30!

Training Start Date:

Monday, April 3rd.

Organized Practice:

Tuesdays at 5:30 p.m. and Saturdays at 8 a.m. at various TC locations to be determined. Should a conflict with organized practice time occur, individuals are encouraged to meet with their training partners at a more convenient time. Our first organized practice will be at Right Brain Brewery at 5:30 p.m. on April 4.

Contact Information:

Coach Ross Deye Email: rossdeye@gmail.com Phone: 231-944-4034

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Frequently Asked Questions

Switching Levels

Q. What if I sign up for one level of training and decide it's either too difficult or too easy? Nancy/Lake Ann

A. While we try to set up the best plan for each individual from the onset, at times there is a need to scale down or scale up either the number of days one trains or the average amount of minutes run each training day. Our hope is that by working with each individual on what is best for them we can provide the flexibility to make occasional revisions to their level of training.

Switching Days (Buddy System)

Q. Any chance that the training runs could be on different days? I know there will be some Tuesdays and Saturdays I can't meet. Chris/Cedar

A. We really want to take a page from coaching high school teams and put it to use with the club training group. When we'd have scheduled practices on Saturday's at 9 a.m. and a couple teammates couldn't make it, we'd put our heads together and arrange a practice time later in the day or Sunday when they could meet. It made it a lot more likely teammates would run by meeting others, which is the key. Even weekdays when our practices would be 3:30-5, a couple kids might have an after school function until 4. We'd organize a 4:15 start for them, they would do what was expected, and consistency in training was achieved. Even if they don't run together because of pace, they all start together.

So while the two days the TCTC training group will meet are set for Tuesdays and Saturdays, we highly encourage those that can't make scheduled days to find an alternate day/time to meet with others. The coaches would be actively involved in helping set this up. Let's say you want to train 4 days a week. The scheduled days of training would be Mon-Tue-Thu-Sat. But, you and a couple friends decide you want to do an occasional TCTC fun run on Wednesday. Not a problem. You would then run Monday, take Tuesday off, and run what was scheduled for Tuesday as part of the TCTC fun run on Wednesday. Back on schedule for Thu-Sat. The important thing here is sticking to the training so we don't want to try and lock runners into certain days/certain times.

Minutes vs. Miles

Q. I've been accustomed to running miles since I started running over 20 years ago. What advantage does switching over to minutes have for my training regimen? Michelle/TC

A. The greatest benefit is in time management for both the coach and the runner. Dave Ford, current TCTC board member, states "What I love about the program is that it operates on minutes instead of miles. You and your family will know exactly how long the workouts will take to complete. For people with busy schedules and family obligations, minutes are the way to go".

From a coaching standpoint, training runners of varying pace levels are better managed by minutes vs. miles. If you send a group of 20 runners out for an 8 miler, you may very well have 20 runners finishing at 20 different times, one as early as 45 minutes and others up to 90 minutes or more. Send that same group out for a 60 minute run and you will likely get 20 runners returning in an hour.

With a GPS watch, one can have the best of both worlds. You can do your scheduled run based on minutes yet log your miles achieved if you are accustomed to keeping track of your training by miles. For more on training minutes vs. miles go to http://www.active.com/running/articles/should-you-run-by-minutes-or-miles




Traverse City Track Club  •  P.O. Box 4026  •  Traverse City, MI 49685-4026
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