Train With NC Fit - Recreational Program

Allow our friends at NC Fit to take you through a customized training program geared specifically for the 49ers Rush 4.9k Stadium Run. NC FIT is headquartered in the California Bay Area and was founded on the principles of fitness, community, accountability, and integrity. NC FIT offers the best service aimed at helping people of all fitness levels improve their quality of life. Our community-based strength and conditioning programs have proven effective both domestically and globally and are unmatched in delivering unparalleled results.

WEEK 1 - RECREATIONAL - 6.6 MILES

MONDAY 10.3

1x (200m, 75sec rest, 200m), 75sec rest
2x (600m, no rest, 200m) 75sec resT (400m) 75sec rest BTWN sets 
All 200s at fast pace | 400m & 600m intervals at MOD./FAST PACE
Total:  2,800m

TUESDAY 10.4
Take a class at NC FIT

WEDNESDAY 10.5
2x (1000m AT MOD PACE, 400m AT FAST PACE, 600m AT MOD./FAST PACE)
3 min rest btwn reps & 5 min REST BTWN sets
Total:  4,000m

THURSDAY 10.6
Take a class at NC FIT

FRIDAY 10.7
NC FIT class OR any active recovery

SATURDAY 10.8
2 miles (walk, jog, or run)
3 min rest
2x (40m SPRINTS W/ FULL RECOVERY)
2x (60m sprints W/ FULL RECOVERY)

SUNDAY 10.9
Rest OR athlete’s choice

WEEK 2 - RECREATIONAL - 7.2 MILES

MONDAY 10.10

2x (400m at mod. pace, 400m at mod/fast pace, 400m at fast pace, 400m at fast pace)
2 min rest btwn all reps
Total:  3200m

TUESDAY 10.11
Take a class at NC FIT

WEDNESDAY 10.12
1min mod pace – 30sec easy
2min mod pace – 60sec easy
3min mod pace – 90sec easy
3min mod pace – 90sec easy
2min mod pace – 60sec easy
1min mod pace – 30sec easy
Total:  3200m

THURSDAY 10.13
Take a class at NC FIT

FRIDAY 10.14
NC FIT class OR any active recovery

SATURDAY 10.15
2 miles (walk, jog, or run)
3 min rest
2x (60m SPRINTS W/ FULL RECOVERY)
2x (80m sprints W/ FULL RECOVERY)

SUNDAY 10.16
Rest OR athlete’s choice

WEEK 3 - RECREATIONAL - 8.1 MILES

MONDAY 10.17

800m at mod pace, 45sec rest
200m at fast pace, 2min rest
600m at mod pace, 45sec rest
200m at fast pace, 2min rest
400m at mod pace, 45sec rest
200m at fast pace
Total:  2,400m

TUESDAY 10.18
Take a class at NC FIT

WEDNESDAY 10.19
1000m at mod pace
1000m jog
1000m at mod pace
3 min rest btWN reps
4x (100m sprints w/ 75sec rest bTWN reps)
Total:  3,400m

THURSDAY 10.20
Take a class at NC FIT

FRIDAY 10.21
NC FIT class OR any active recovery

SATURDAY 10.22
3 miles (walk, jog or run)
with 8x30sec surges within 3 miles

SUNDAY 10.23
Rest OR athlete’s choice

WEEK 4 - RECREATIONAL - 8.5 MILES

MONDAY 10.24

300m at FAST pace, 45sec rest
400m at MOD/fast pace, 2 min rest
500m at mod/fAST PACE, 2 min rest
600m at MOD pace, 2 min rest
500m at mod/FAST pace, 2 min rest
400m at mod/FAST pace, 2 min rest
300m at fast pace
Total:  3,000m

TUESDAY 10.25
Take a class at NC FIT

WEDNESDAY 10.26
3x (1200m at easy/mod pace) with 2 min rest btwn reps
6x (100m sprints) w/ 30 sec rest btwn reps
Total:  4,200m

THURSDAY 10.27
Take a class at NC FIT

FRIDAY 10.28
NC FIT class OR any active recovery

SATURDAY 10.29
2 miles (walk, jog or run)
3 min rest
2x (80m sprints) w/ full recovery
2x (100m sprints) w/ full recovery
1x (200m sprints)

SUNDAY 10.30
Race Day