10K Training Program

We are excited to bring you a custom-designed program to help you train for our 10K over the course of 9 weeks.  This program was designed by ESU Assistant Track Coach Erin Blocker.  She has specifically geared this program to those who have run a 5K and would like to tackle our 10K.  The program includes 4 run days each week with 1 full rest day and 2 rest or cross-train/strength-train days. One running workout/week is a group interval training session each Tuesday at 6 am led by Erin on the ESU track.  We encourage you to attend as your schedule allows!

If you would like to learn more about exercises for runners and injury prevention, including dynamic warm-up and strength-training workouts, we invite you to attend an informational workshop led by Cassie Crotts, PT, DPT, CSCS at Newman Physical Therapy (outpatient building on 12th and Chestnut) from 6:00-8:00 pm on Monday, August 14.  Hors d'oeuvres/healthy snacks will be provided by Newman PT!  Please dress in loose-fitting, comfortable clothing that's easy to move in!

This is the perfect opportunity for you to dominate the 10K and learn valuable information as a runner, while supporting your community by participating in the Move, Emporia! 10K event!  Feel free to download the training calendar for personal use and attend the weekly interval training and informational workshop as you are able.  Those who commit to and attend ALL group workouts AND the informational workshop will earn a certificate of completion, a free "I Move Emporia" tri-blend tee, and be entered to win an awesome raffle prize!  Updates regarding the training program will be posted to our Facebook page, but please enter your name and e-mail below if you'd also like updates sent to your e-mail inbox.

We look forward to helping you achieve your goals and successfully finish the Move, Emporia! 10K

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