THE 2005 GREAT COW HARBOR 10K TRAINING ASSISTANCE PROGRAM

Sponsored By: The Northport Running Club

What is the Program About?
A series of six runs on the scenic Great Cow Harbor 10K race course. The purpose of the runs is to adequately familiarize runners with the course so that the runner can put forth his/her best effort on race day. The 6-week series will provide you a good barometer as to what time you should plan to run on race day.
Dates: Every Wednesday starting 8/3 running through 9/7 (8/3, 8/10, 8/17, 8/24, 8/31, 9/7 )
Time: 6:15 PM Sharp
Location: Laurel Avenue School; The start of The Great Cow Harbor 10K

What Are Pace Groups?
Choose the appropriate pace group (Letter A –J) and stay with that group for the whole sequence of the 6 runs. Since participating runners have a wide range of running abilities, runners will be divided into several groups of similar pace and ability. Another determining factor in choosing your group should be your desired race day finish time. The series of timed runs are geared and customized for each pace group. Each week you will be running progressively faster. Do not pick a pace group that will require you to run beyond your comfortable training pace! This will defeat the purpose of the training runs. Pace groups should not pass groups that started out ahead of you. We will be sending out the pace groups in “waves” based on ability.

Safety!!!!
Safety is our highest concern! The roads we will be running on are OPEN TO TRAFFIC. Pace groups will be required to stop as necessary for traffic. Run with the same caution you would on any other training run on open roads. To ensure safety we STRONGLY recommend that you stay together as a group. Follow your group leader’s suggestion on the side of the road to be used. Generally always run facing traffic unless there is a situation where visibility is increased by running with traffic. Utilize sidewalks where possible in areas where the road is narrow. Please do not split from your group and use both sides of the road. This increases the risk to runners, pedestrians and persons in vehicles. We are guests of the community and do not want to jeopardize our program for the future.

What does the Northport Running Club Provide?
Besides the opportunity to run with others of your ability level, we provide water and Gatorade at the run finish (The dock at end of Main Street). We will also attempt each week to provide water at about the 4 mile mark. This however, is subject to volunteer availability. We recommended you bring water with you on hot days.

How can I help with the Great Cow Harbor race besides my running the race?
We would love to get you involved with volunteering to help with the monumental task of hosting a race of the caliber of the Cow Harbor 10K. We have groups of volunteers helping us Tues, Wed, Thurs, and Friday evenings prior to the race. There will be volunteer sign-up sheets at the start of each weeks training run.

For Further Information on the Training Program Call:
The Super Runners Shop (631-549-3006)

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