Running

Training for a 5k- Week 2

March 14, 2015

Well well well, look who we have here. It’s you again. Back for more, I see?

I thought you would have given up by now. I mean, let’s be honest- running sucks. It makes you tired and sweaty and smelly. It takes forever. And nobody wants to do it with you.

And worse than that, it’s a crappy way to get anywhere and I know you have already thought to yourself, “why bother?” And I agree with you- running is not worth the effort.

You should quit.

Buy a bike and ride your bike around like some sort of bike-lord, doing heroic stuff and pedaling all fast and staying sweat-free.

Go ride your bike, you deity of the dirt track.

Riding bikes is easy. You just strap on your riding bikes boots, buckle up your riding bikes vest, and glue on your riding bikes helmet. Riding bikes is one of the easiest sports to do.

 

 

Oh, that doesn’t look like a fun time to you? You don’t want to simultaneously shred the gnar and grind the rad? You suddenly don’t want to be the world champion of riding bikes?

WELL THEN YOU ARE IN THE RIGHT PLACE BECAUSE WE ARE HERE TO TALK ABOUT RUNNING, NOT RIDING BIKES.

Last week you completed one full week of training.

RIGHT? You did complete that first week of training…didn’t you?

OK LOOK IT DOESN’T MATTER.

You did or you didn’t, but hopefully you did because if not you will have a hard time this week.

Let’s just make a deal, OK? You do what I say and there won’t be any problems. Understand?

Depending on your current running status, you will either be a Beginner (“I have not been running lately”, or “I may be allergic to running”) or an Intermediate (“I have been running lately but need to step my game up”, or “I was allergic to running but I’m on medication”)

Beginner

GOAL: INCREASE TOTAL WEEKLY DISTANCE

Sunday- DO NOTHING TODAY

DO NOTHING! IF YOU RUN TODAY I WILL KNOW.

You can play some basketball or cycle or mow the lawn, but don’t run. Just don’t. Because I said so.

Monday- 25 MINUTE RUN/WALK COMBO

I want you to run for 1 minute, and then walk for 1 minute, and repeat that for 10 total minutes. At that point, you have 2 options: continue that pattern, or do 3 minutes running and 2 minutes walking for the rest of the time.

Make adjustments as needed. If you need to walk, please walk. If you need to stop, stop. Don’t be a hero. Save that for week 8.

Or maybe you can run the majority of the time. That’s fine. Just don’t push it.

Tuesday- 35 MINUTE WALK

Recovery. Take it easy and enjoy the rest. You deserve it.

Wednesday- 25 MINUTE RUN/WALK COMBO

Same as Monday, but try to find a consistent pattern. I like 3min run/2min walk but that’s just me. Stick to the same route, or switch it up. It doesn’t matter.

Thursday- 35 MINUTE WALK

Just relax, Prefontaine. The goal is to be a good runner FOR LIFE, not for the week. Take a walk and let your body recover.

Friday- 35 MINUTE RUN/WALK COMBO

I want you to run for AT LEAST 5 MINUTES before you go to a walk. And, the total amount of time spent running should be AT LEAST 20 minutes. YOU CAN DO THIS!

Saturday- 10 MINUTE RUN/5 MINUTE WALK/10 MINUTE RUN/5 MINUTE WALK COMBO

BIG DAY ALERT! This is a big day for you, and you can do this. I want you to run at an easy pace for 10 minutes, and then walk for 5 minutes. Repeat that cycle one more time, and that’s your day.

Go easy, let your body guide you, and be smart. If something hurts, ease up or walk. Don’t be heroic!

Sunday- 50 MINUTE WALK

WALK AND DO NOT RUN. WALKING IS GOOD. RUNNING IS BAD.

You need this long walk to help your body recover. But take it easy. Don’t powerwalk or anything.

 

Intermediate

GOAL: INCREASE DISTANCE AND PACE

Sunday- 30 MINUTES OF NOT RUNNING

Do something that is not running. Walk, hike, ride that bike of yours…whatever, so long as it isn’t running.

Monday- 3 EASY MILES

Run 3 easy miles.

Tempo Tuesday- 30-MINUTE TEMPO

Sweet fancy Moses, this is a big day. You are going to build your anaerobic threshold by running 10 minutes easy, 10 minutes uptempo, and 10 minutes easy.

Only you can decide what “uptempo” means for you. At the end of the 10-minute tempo portion you should be happy to transition to an easy run pace, but you shouldn’t be keeled over, gasping for breath.

Run fast but don’t sprint. Imagine you are racing a 10K.

Wednesday- 3 MILES EASY

Three. Miles. Easy.

Thursday- 4 MILES EASY

Quatro. Millas. Facil. (“Four. Miles. Easy.”)

Friday- OFF

Take a day off. You deserve it.

Saturday- EASY 36 MINUTES

Let your body recover with a nice easy 36 minutes. THAT’S ONE MORE MINUTE THAN LAST WEEK!

Distance is not important today.

Sunday- 5 MILES

OK, now to get serious. Sunday is a big day for a road runner. Most races occur on Sundays. So we need to prepare.

Run 5 miles, at a nice easy pace. We are building. And you are getting faster.

 

Congratulations; week 2 of training for a 5k is in the books. See you next week.

 

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1 Comment

  • Reply Training For a 5k- Week 3 March 22, 2015 at 1:02 pm

    […] start following the plan now, or drop back to week 1 or week 2. I don’t want you to get […]

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