Scott Bickham, a stand-out 5k runner from Corning, has suggested a nine-week training schedule in our to prepare for the Chris Thater 5K, a race in Binghamton on August 23, 2008.  The Chris Thater 5k features world class runners and is a target race for many local athletes.

We will feature Scott’s workouts at the Tuesday night sessions from now until Thater along with longer tempo-style runs for marathoners and additional shorter intervals for sprinters and middle distance runners. 

The training plan anticipates an additional speed session each week.  We will post the time and place for the second workout once participants in the training plan decide when and where to meet.

The foundation of the workout is two weeks with two faster workouts and only one every third week.  Runs on non-workout (maintanance) days should be at an easy conversational pace – resist the urge to go faster.  Try to get in an longer easy run of at least 45 minutes on the weekend, preferably on trails or softer surfaces, and take rest days or run a very easy 3-4 miles on days when you feel fatigued

                                                                           – Scott Bickham