Training for 5K Feb 20th

Six week training program:

Crossing-training (CT): Cross-training activites allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for 45 to 60 minutes.

Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between.

Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”Rest: Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days. If you run every day without taking days off, you won’t see much improvement.

Easy Fridays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.

Saturday long runs: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run. If most of your runs are on the road, and you’re not sure how far you run, you can figure out the mileage by using resources such as MapMyRun.com. Or, you can always drive your route in your car ahead of time and measure the mileage using your car odometer.

Rest: Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days. If you run every day without taking days off, you won’t see much improvement.

Adapted from:  http://running.about.com/od/racetraining/a/intermediate5K.htm

In addition to running to train for the 5K, I will be doing strength training Mon, Wed and Fri.

I will be updating my blog as I progress through this program and get closer to race day!