The Granite State Racing Team, a training group for all abilities that meets every Tuesday from April to October in Concord, is led by coach and professional athlete Amber Ferreira. She has prepared a training schedule for anybody who wants to make the Annual Granite State 10-Smiler for the Boys & Girls Club of Greater Concord their goal race. This plan is proven, as we've been following it for the better part of 10 years now, AND you are sure to make tons of like-minded friends.
If you have questions about this plan, come join us on a Tuesday and ask her yourself!
Note: consider joining Runner's Alley on their Thursday and Saturday group runs in Concord to help to keep you on this schedule.
THE BOYS & GIRLS CLUB GRANITE STATE 10 SMILER TRAINING PLAN
Week of 4/6/20
Tuesday GSRT Track Practice Memorial Field at 5:30 pm. Thursday 2 miles. Saturday 2 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim).
Week of 4/13/20
Tuesday GSRT Track Practice. Thursday 3 miles. Saturday 3 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)
Week of 4/20/20
Tuesday GSRT Track Practice. Thursday 4 miles. Saturday 4 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)
Week of 4/27/20
Tuesday GSRT Track Practice. Thursday 2 miles. Saturday 2 miles with 3 x 1 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)
Week of 5/4/20
Tuesday GSRT Track Practice. Thursday 3 miles. Saturday 3 miles with 3 x 2 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)
Week of 5/11/20
Tuesday GSRT Track Practice. Thursday 4 miles. Saturday 4 miles with 6 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)
Week of 5/18/20
Tuesday GSRT Track Practice. Thursday 2 miles. Saturday 5 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)
Week of 5/25/20
Tuesday GSRT Track Practice. Thursday 3 miles. Saturday 2 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)
Week of 6/1/20
Tuesday GSRT Track Practice. Thursday 4 miles. Saturday 3 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)
Week of 6/8/20
Tuesday GSRT Track Practice. Thursday 2 miles easy/walk. Saturday 3 miles easy/walk. Sunday X-Train (45 minute walk, bike or swim)
Week of 6/15/20
Tuesday GSRT Track Practice. Thursday 1 mile easy. Saturday BILL LUTI 5 MILER RACE! Sunday 20 minute walk and stretch
Week of 6/22/20
Tuesday GSRT Track Practice. Thursday 3 miles easy/walk. Saturday 4 miles easy/walk OR sign up for the Grand Prix's Londonderry 5k. Sunday X-Train (45 minute walk, bike or swim)
Week of 6/29/20
Tuesday GSRT Track Practice. Thursday 4 miles easy/walk. Saturday 5 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)
Week of 7/6/20
Tuesday GSRT Track Practice. Thursday 5 miles easy/walk. Saturday 6 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)
Week of 7/13/20
Tuesday GSRT Track Practice. Thursday 6 miles easy. Saturday 7 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)
Week of 7/20/20
Tuesday GSRT Track Practice. Thursday 7 miles easy. Saturday 8 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)
Week of 7/27/20
Tuesday GSRT Track Practice. Thursday 2 miles easy. Saturday 3 miles easy/walk. Sunday X-Train (45 minute walk, bike or swim)
Week of 8/3/20
Tuesday GSRT Track Practice. Thursday 3 miles easy. Saturday 4 miles easy/walk. Sunday X-Train (45 minute walk, bike or swim)
Week of 8/10/20
Tuesday GSRT Track Practice. Thursday 4 miles easy. Saturday 5 miles easy/walk. Sunday X-Train (45 minute walk, bike or swim)
Week of 8/17/20
Tuesday GSRT Track Practice. Thursday 5 miles easy. Saturday 5 miles with 2 x 3 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)
Week of 8/24/20
Tuesday GSRT Track Practice. Thursday 6 miles easy. Saturday 8 miles with 2 x 3 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)
Week of 8/31/20
Tuesday GSRT Track Practice. Thursday 7 miles easy. Saturday 9 miles with 2 x 3 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)
Week of 9/7/20
Tuesday GSRT Track Practice. Thursday 2 miles easy. Saturday 2 miles easy.
Sunday GRANITE STATE 10 RACE
Congratulations and high five at mile 10!!
