Training

Los Altos Hills Pathways Run/Walk 2021 Training Events

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The Pathways run/walk is a great event for all types of runners or walkers.. first time runners, experienced elite runners, hikers, and those pushing big wheel strollers. Everyone is welcome.  Many young children have launched their running careers in grammar school, middle school, high school and college from this family friendly event.  For others, this event is a very competitive and challenging event.  We even have a special Run with Granny group!  We encourage all ages and abilities to get out and celebrate the LAH Pathways Systems by participating in this challenge.

To help launch your training and prepare you for this challenging and beautiful trail event, some training plans below to make your run/walk successful this year!

It is recommended to consult with your doctor prior to training. This training program is not under the supervision or any medical professional nor any recreational therapy program. This training program was developed by a Parks and Recreation Committee volunteer, Scott Vanderlip.  

2021 Training Tips and Schedules


Step 1) Applies to all runs – Evaluate the 3 different courses on our Courses/Map page.     and decide which route you wish to train and complete.

The 1 Mile run has been designed to be a “fun run” for  younger kids under the age of 5.   It is hilly but a great course to either run or walk with your kids to get them started in trail runs.

The 5K (3.1 miles) Course is a just 5-12 year starter “5K” course or for adults that run or walk on occasion.   It is hilly but not overly difficult.

The 10K (6.2 miles)  course is much more serious runner/walker route as it has some elevation drops in the middle that make for a challenging event in terms of climbs.  The 10K is not (2) 5K courses.

So if you not a big runner, you could look at the 10K as a longer 6.2 mile hike with your family together.

Step 2) Outfit yourself and your family – Kids and family members might be easier to engage if you proper outfit them for “running”.  Our local running stores are happy to find some running shoes for our local trail running environment that provide support and cushioning that prevents injury.  The run will certainly be easier and you will feel more up for the challenge if you are outfitted to “run” rather than just wonder.  A pair of good running socks helps prevent blisters.

Step 3) Start early in your training and plan for multiple training events.  Expect only gradual increase in speed and comfort of the various routes.  Run with other family members or in your social bubble to make the runs fun, rewarding and social.

Step 4) For your first training runs, start easy and slow.  Get familiar with the course, the hills and a comfortable pace.


Training Schedules for running the events

1 Mile Training Schedule  (for 2-6 year old)

Week 1:  Figure out the course route and complete the route even with some stops if needed – Run 2 times this week

Week 2:   Complete the course with no stops walking – run 2 times this week

Week 3:  Start running the downhill and flat portions – run 2 times

Week 4: Try to run more sections of the 1 mile route – run 2 times

Week 5: Attempt to run the entire route by carefully reserving energy for the hilly parts even if you are running slowing. –  run 3 times

Event: Plan to run and time your event after a complete day of rest (tapering)  early to mid morning when it is cool and you are fresh and fed.


5K Training Schedule

Week 1:  Carefully review the route and verify you doing the right loop.  Walk or run/walk and record your time. – run 2 times

Week 2:  Run on the downhills, and run/walk on the flat sections and walk up the hills. Record your time – run 2 times

Week 3: Run on flat and downhills, walk on uphills – record your time – run 2-times

Week 4: Run on flat/downhills, run /walk on uphills – record your time  – run 2-3 times

Week 5: Run the entire course, and run slower  – almost walk on uphills – record your time  – run 2-3 times

Event: Plan to run and time your event after a 1 day tapering  (no runs)  rest  after your last training run – Run your event early to mid morning when it is cool and you are fresh and fed.


10K Training Schedule –

Week 1:  Carefully review the route and verify you doing the right loop.  Walk or run/walk and record your time.  run 1 time

Week 2:  Run on the downhills, and run/walk on the flat sections and walk up the hills. Record your time – run 2 times

Week 3: Run on flat and downhills, walk on uphills – record your time – run 2-3 times

Week 4: Run on flat/downhills, run /walk on uphills – pace yourself so you can run the entire course – record your time – run 2-3 times

Week 5: Run the entire course, and run slower  – almost walk on uphills – record your time- run 3 times

Event: Plan to run and time your event after a complete rest of 2 days  after your last training run(tapering)   -early to mid morning when it is cool and you are fresh and fed.

2021 Pathways Run/Walk Coaching options


Coaching options may appear once we confirm them.  Check back later.

Coach Naomi – https://www.coachnaomi.com/

Coach Naomi will lead a free, gently-paced run to review each course, providing tips on how to approach the different sections to get the best out of yourself, as well as how to train. 
  • Saturday April 10th at 9am, review the 5K course
  • Sunday April 11th at 9am, review the 10K course
These will be limited to 8 people to enable proper distancing, please be prepared with face coverings for the narrow points on the trail. 
Please complete the waiver and sign up here; indicate which date/distance you’d prefer. Confirmation and meeting location will be provided to participants separately. 
 

Complete course maps and trail elevation profiles are available on the website to allow you to run/walk the course before the event if you wish.

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