The Rocky Mount Endurance Club is glad you are interested in participating in the Ford's Colony Races. We are hosting another race event five weeks later at Medoc Mountain State Park in Hollister, NC. If you are not familiar with Hollister, it is only a 25 minute drive from Rocky Mount, and easily reached from I-95.We would love to see Ford's Colony runners join us again for the Medoc Trail Races on October 17th. This event is comprised of a 10-Miler, and a Marathon. Both events give finishers a long sleeve race shirt, post race food, and a unique finishers medal. This unique race is not to be missed!
How to Train:
For those racing the 10k, keep your training going and try the 10-Miler out. The training is not as difficult as you may think. Below is a sample schedule to get you from the 10k to a 10-Miler. This information was adapted from the Hal Higdon training plans:
9/12 - Sat: 10k Race
9/13 - Sun: Rest
9/14 - Mon: Stretch & Strength Training
9/15 - Tue: 4 mile run
9/16 - Wed: 40 minutes of cross training
9/17 - Thu: 3 mile run
9/18 - Fri: Rest
9/19 - Sat: 7 mile long run
9/20 - Sun: 50 minutes of cross training
9/21 - Mon: Stretch & Strength Training
9/22 - Tue: 3 mile run
9/23 - Wed: 45 minutes of cross training
9/24 - Thu: 3 mile run
9/25 - Fri: Rest
9/26 - Sat: 5 mile long run (recovery day)
9/27 - Sun: 60 minutes of cross training
9/28 - Mon: Stretch & Strength Training
9/29 - Tue: 5 mile run
9/30 - Wed: 45 minutes of cross training
10/1 - Thu: 3 mile run
10/2 - Fri: Rest
10/3 - Sat: 8 mile run
10/4 - Sun: 60 minutes of cross training
10/5 - Mon: Stretch & Strength Training
10/6 - Tue: 5 mile run
10/7 - Wed: 45 minutes of cross training
10/8 - Thu: 3 mile run
10/9 - Fri: Rest
10/10 - Sat: 9 mile run
10/11 - Sun: 60 minutes of cross training
10/12 - Mon: Stretch & Strength Training
10/13 - Tue: 3 mile run
10/14 - Wed: 30 minutes of cross training
10/15 - Thu: 3 mile run
10/16 - Fri: Rest
10/17 - Sat: Medoc 10-Miler
10/18 - Celebrate!
