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iRUN F.AVE running & Tour Decatur Race Info
About iRUN FAVE (Track Club)
The iRUN FAVE Track Club is an online training program. A six week 5K training schedule is posted below so you can print it & train on your own for any 5K or the Tour deCatur in March. We are encouraging parents to get out in the community, get active, & be a positive role model for #OurKids! Since the CSD Track Clubs were created to train & prepare for the Tour deCatur (and most of our 4th & 5th graders want to run a 5K), we know that they need to train more than one day a week at school. In the past there has also been a conflict with the day/time; therefore, students have had to choose one afterschool activity over another (e.g., chorus, strings, Lego robotics). By providing a 5K training schedule online, you & your child can choose the time/days that work best for you to prepare for any 5K race! We think this will be the most beneficial option to allow greater access & participation for ALL of our FAVE families!!!
*All F.AVE students will also be participating in running-based activities during PE leading up to Tour DeCatur to help improve cardiovascular endurance and practice safe running etiquette.
*All F.AVE students will also be participating in running-based activities during PE leading up to Tour DeCatur to help improve cardiovascular endurance and practice safe running etiquette.
NO SHIRTS FOR 2024
New 2023 F.AVE iRun T-shirt & Hoodie are available to order NOW!
The online t-shirt & hoodie store will be open beginning 2025 January 16th and will close on February 10th.
Click the button below to order or find the link in the Falcon Flyer. Any profits from t-shirt sales will go towards purchasing new PE equipment for 3rd, 4th, and 5th grade F.AVE students!
*These are a limited edition design! If you don't place an online order between 1/16 - 2/10, we won't have any extra shirts available to buy.
Click the button below to order or find the link in the Falcon Flyer. Any profits from t-shirt sales will go towards purchasing new PE equipment for 3rd, 4th, and 5th grade F.AVE students!
*These are a limited edition design! If you don't place an online order between 1/16 - 2/10, we won't have any extra shirts available to buy.
2024 Tour deCatur 5K and 1 Mile Fun Run
Date: March 16, 2024
Time: 8:00 a.m.
Place: Decatur High School
For more information or to register, click the link below:
https://raceroster.com/events/2024/84548/tour-decatur-2024
*Scholarships are available for students in need, just contact [email protected] and request a comp code which will allow you to register at no cost.
**A six-week training schedule is posted below to help you train for the big event! See you at the starting line!!
Time: 8:00 a.m.
Place: Decatur High School
For more information or to register, click the link below:
https://raceroster.com/events/2024/84548/tour-decatur-2024
*Scholarships are available for students in need, just contact [email protected] and request a comp code which will allow you to register at no cost.
**A six-week training schedule is posted below to help you train for the big event! See you at the starting line!!
5K Training Schedule
This 6 week training program is designed to help 3rd, 4th & 5th grade FAVE students prepare for any 5K race.
It is set up for three levels:
Beginner who are active but have not run consistently over any period of time
Intermediate who have run a bit over a short period of time
Advanced who have run in preparation for a short 5K road race but have not done so consistently
This program will help everyone perform his/her best on Race Day! The program is based on three days a week for the beginner to help establish consistency in physical fitness training. The program is designed for four days a week for the intermediate, and five days for the advanced. Beginners should put a day in between each of their active training days to ensure recovery. For the Intermediate, it can be done M-W-F-Su. For the Advanced, it can be done 3 days on, a rest day then 2 days on, then another rest day.~No matter what level of physical fitness, it is critical to allow rest days to ensure adequate recovery time.
Week #1
Beginners: Run 3 days during the week. Day One: ¼ mile, Day Two: ¼ mile, Day Three: ½ mile
Intermediate: Run 4 days per week. Day One: ½ mile, Day Two: ½ mile, Day Three: ½ mil, Day Four: ¾ mile
Advanced: Run 5 days per week. Day One: 1 mile, Day Two: 1 mile, Day Three: 1 mile, Day Four: 1 mile, Day Five: 1.5 miles.
Week #2
Beginners: Day One: ¼ mile, Day Two: ½ mile, Day Three: ¼ mile
Intermediate: Day 1- ½ mile, Day Two: ¾ mile, Day Three: ½ mile, Day Four: ¾ mile
Advanced: Day One: 1 mile, Day Two: 1.5 miles, Day Three: 1 mile, Day Four: 1.5 miles, Day Five: 1 mile.
Week #3
Beginners: Day One: 1/2 mile, Day Two: 3/4 mile, Day Three: 1/2 mile
Intermediate: Day 1- 3/4 mile, Day Two: 1mile, Day Three: 3/4 mile, Day Four: 1 mile
Advanced: Day One: 1.5 mile, Day Two: 2 miles, Day Three: 1.5 mile, Day Four: 2 miles, Day Five: 1.5 miles.
Week #4
Beginners: Day One: 3/4 mile, Day Two: 1 mile, Day Three: 3/4 mile
Intermediate: Day 1- 1 mile, Day Two: 1.5mile, Day Three: 1 mile, Day Four: 1.5 mile
Advanced: Day One: 2 miles, Day Two: 1.5 miles, Day Three: 2 miles, Day Four: 1.5 miles, Day Five: 2 miles.
Week #5
Beginners: Day One: 1 mile, Day Two: 3/4 mile, Day Three: 1 mile
Intermediate: Day 1- 1.5 mile, Day Two: 2 miles, Day Three: 1.5 miles, Day Four: 2 miles
Advanced: Day One: 2 miles, Day Two: 1.5 miles, Day Three: 2.5 miles, Day Four: 1.5 miles, Day Five: 2 miles.
Week #6
Beginners: Day One: 1 mile, Day Two: 1 mile, Day Three: 1 mile
Intermediate: Day 1- 1.5 mile, Day Two: 2 miles, Day Three: 1.5 miles, Day Four: 2.25 miles
Advanced: Day One: 2.25 miles, Day Two: 2 miles, Day Three: 2.5 miles, Day Four: 2 miles, Day Five: 3.1 miles.
It is set up for three levels:
Beginner who are active but have not run consistently over any period of time
Intermediate who have run a bit over a short period of time
Advanced who have run in preparation for a short 5K road race but have not done so consistently
This program will help everyone perform his/her best on Race Day! The program is based on three days a week for the beginner to help establish consistency in physical fitness training. The program is designed for four days a week for the intermediate, and five days for the advanced. Beginners should put a day in between each of their active training days to ensure recovery. For the Intermediate, it can be done M-W-F-Su. For the Advanced, it can be done 3 days on, a rest day then 2 days on, then another rest day.~No matter what level of physical fitness, it is critical to allow rest days to ensure adequate recovery time.
Week #1
Beginners: Run 3 days during the week. Day One: ¼ mile, Day Two: ¼ mile, Day Three: ½ mile
Intermediate: Run 4 days per week. Day One: ½ mile, Day Two: ½ mile, Day Three: ½ mil, Day Four: ¾ mile
Advanced: Run 5 days per week. Day One: 1 mile, Day Two: 1 mile, Day Three: 1 mile, Day Four: 1 mile, Day Five: 1.5 miles.
Week #2
Beginners: Day One: ¼ mile, Day Two: ½ mile, Day Three: ¼ mile
Intermediate: Day 1- ½ mile, Day Two: ¾ mile, Day Three: ½ mile, Day Four: ¾ mile
Advanced: Day One: 1 mile, Day Two: 1.5 miles, Day Three: 1 mile, Day Four: 1.5 miles, Day Five: 1 mile.
Week #3
Beginners: Day One: 1/2 mile, Day Two: 3/4 mile, Day Three: 1/2 mile
Intermediate: Day 1- 3/4 mile, Day Two: 1mile, Day Three: 3/4 mile, Day Four: 1 mile
Advanced: Day One: 1.5 mile, Day Two: 2 miles, Day Three: 1.5 mile, Day Four: 2 miles, Day Five: 1.5 miles.
Week #4
Beginners: Day One: 3/4 mile, Day Two: 1 mile, Day Three: 3/4 mile
Intermediate: Day 1- 1 mile, Day Two: 1.5mile, Day Three: 1 mile, Day Four: 1.5 mile
Advanced: Day One: 2 miles, Day Two: 1.5 miles, Day Three: 2 miles, Day Four: 1.5 miles, Day Five: 2 miles.
Week #5
Beginners: Day One: 1 mile, Day Two: 3/4 mile, Day Three: 1 mile
Intermediate: Day 1- 1.5 mile, Day Two: 2 miles, Day Three: 1.5 miles, Day Four: 2 miles
Advanced: Day One: 2 miles, Day Two: 1.5 miles, Day Three: 2.5 miles, Day Four: 1.5 miles, Day Five: 2 miles.
Week #6
Beginners: Day One: 1 mile, Day Two: 1 mile, Day Three: 1 mile
Intermediate: Day 1- 1.5 mile, Day Two: 2 miles, Day Three: 1.5 miles, Day Four: 2.25 miles
Advanced: Day One: 2.25 miles, Day Two: 2 miles, Day Three: 2.5 miles, Day Four: 2 miles, Day Five: 3.1 miles.