Adult Running Program

Come join our Free Tuesdays and Thursdays at 5:30 PM at the Oceanside Civic Center Library. We run, walk and trot at paces ranging from 8:00 to 16 minute pace. Workout includes stretching, core  and running drills. We train for upcoming events together and have a good time.  Contact us at [email protected] to let us know you are coming.

Here’s a free 8-week program to get started.

Location: Oceanside Civic Center. Park in the parking structure and meet us in front of the library.

Time/Days: 5:30 p.m. on Tuesdays and Thursdays. We leave at 5:30PM. If you are late, just come down to Tyson Park where we will be stretching and doing running drills.

Levels: Program is geared toward beginning/intermediate runners, running 8 to 13-minute/mile pace, as well as walkers/joggers.

Registration: No registration is required. Just give us a heads up if you are coming via email.

Bonus days: We also meet many Saturday mornings at Batiquitos Lagoon and Sunday Mornings along Carlsbad Blvd. We participate in many local running events.

Free Sample Training Program

30 minute Run / Walk Program 3 days per week

Week 1             Run 30 sec., walk 1 min.

Week 2             Run 1 min., walk 1 min

Week 3             Run 2 min., walk 1 min.

Week 4             Run 3 min., walk 1 min.

Week 5             Run 5 min., walk 1 min.

Week 6             Run 7 min., walk 1 min.

Week 7            Run 3 x 1 mile (10-12 min.), walk 1 minute between

Week 8            Complete the O’side Turkey Trot!

You can start wherever you are comfortable. For example, if you can already run 3 minutes, you can start there and go up from that point. During the Turkey Trot training program, you may realize that you can shorten the rest interval and you can just run!

Walkers

You can start out walking fast for the same time the runners are running, then walk slow during the rest period to get train for a 5k Turkey Trot.

Cross-Training – 2 days per week

Cross-training is a very important part of your running program.  It involves doing another activity (not running) that will help improve your running performance while minimizing the impact on your body. Examples of good cross-training exercises are swimming, biking, calisthenics, and weight training (upper and lower body, including core). You can cross-train 1-2 days per week during this program.

Active Rest – two days per week

Rest days are built into your training schedule. You must rest a minimum of one full day per week to allow your body to get stronger and prevent injury! You may use 1-2 of your other rest days to cross-train if you choose. This program is designed to prepare you to complete a 5K training with 3 days per week of race-specific training.

The Turkey Trot training group meets on Tuesday and Thursday at 5:30 p.m. at the Oceanside Civic Center waterscape. Sessions will run continuously and include some Saturday fun runs. You can start anytime! All levels of fitness are welcome. 10k 5k training sessions will be conducted by an ACSM Certified Fitness Instructor and the best part, they are FREE! So, get couch to 5k now!

Looking for a group to start training with? Here are some links to running groups: