Weekly Group Runs:

Sat nights at 45 minutes after Shabbat from Aviv boxes: 10-14 km Migdal Hamayim Course at a relaxed recovery pace.  Another option is a friendly 7 km starting 35 minutes after Shabbat ends from Rechov Reuven in Sheinfeld.  Finally, there is a large RBS group that meets on Dolev and Dolev one hour after Shabbat.

Monday Nights 8:30 PM:  Speedwork on the corner of Dolev and Dolev.

Wednesday Mornings 5:30 AM  Medium Long Run 16-18 km from the top of Hashoshan

Friday Morning long run. Check Schedule.

 

  
 

view 2007 5k video

Courtesy of RedShortsFilms
Malky Schwartz

 

 

Training Programs

Introduction to 10k Beginner Schedule: click here
This eight week schedule is meant for the jogger or new runner who wants to take on the challenge of running his/her first 10k. If you can already jog 3 kilometers (about 2 miles) or 20 consecutive minutes without stopping and would like to take it to the next level, this schedule is for you. The schedule consists of a 3 day a week training program which incorporates some walking and gradually increases in volume. If you are consistent and stick to the schedule, you will arrive at the starting line of our goal race (the Jerusalem 10k on Thurday March 27th) well prepared to strut your stuff. Enjoy and see you on the road.

Introduction to 10k Advanced Schedule:  click here
This eight week schedule is meant for the runner who can already run 10k but wants to take on the challenge of running his/her best ever 10k. Maybe you have already longer than this distance and would simply like to get faster without running the grueling distances necessary to train for the half marathon. If so, this schedule is for you. The schedule consists of a 3 day a week training program which incorporates a large amount of high quality speed workouts while maintaining a relatively low mileage base. The workouts are fairly short in duration but quite challenging and they are designed to get you to starting line of our goal race (the Jerusalem 10k on Thurday March 27th) ready to smash your 10k PR. 
 
Introduction to Advanced Half Marathon Schedule: click here
This eight week schedule is meant for the serious runner who can already run the half marathon distance of 21.1 km but wants to take on the challenge of running his/her best ever half marathon on the beautiful and challenging Jerusalem course. The schedule consists of a 4 day a week training program which incorporates a large amount of high quality speed and hill workouts to best prepare for the hilly Jerusalem course. The mileage base is substantial and the schedule calls for a medium long run on Wednesdays and a long (half marathon distance plus) run on Fridays. The workouts are quite challenging and require serious committment since they are designed to get you to the starting line on March 27th in the best half marathon shape of your life. 
 
Introduction to Beginner Half Marathon Schedule: click here
This eight week schedule is meant for the intermediate runner who already runs 10-12 km regularly but wants to take on the challenge of running his/her first half marathon. Our goal race is the beautiful and challenging Jerusalem half marathon on March 27th. The schedule requires a fair amount of committment and consists of a 4 day a week training program which incorporates a gradual mileage buildup and some hill workouts to best prepare for the hilly Jerusalem course. The schedule calls for doing two of the four weekly workouts on a treadmill but if you don't have access to a treadmill, you can simply run the workouts outside. It is preferable to do some of these workouts on a softer surface such as the many beautiful trails right in our backyard, in order to reduce the pounding on your legs. The schedule is designed to build your endurance base in a healthy and gradual fashion such that you line up on March 27th in the shape of your life.
 
Powered by PBCS Technology