Running

Training for a 5k- Week 3

March 22, 2015

So you have completed the last 2 weeks of the Training for a 5k program and are now ready for week 3?

You probably think you have it all figured out, right? You have a certain strut nowadays, and you’ve mastered exercise. Go ahead and step into the nearest gym and show off a little, why don’t ya?

Actually, on second thought, don’t do that. You are still in Homer Simpson shape. We need to spend a few more weeks on basics before we start slamming weights around.

So, let’s talk about our plan for week 3 of training for a 5k.

Last week you completed your second full week of training.

Promise me you did. It’s ok. Tell me the truth.

YOU DIDN’T, DID YOU?!?

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? Follow the plans. I’m not spending hours a week creating these just so you can ignore me.

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

Speaking of Get Hurt, if you need some new music to listen to on your runs, I suggest anything by The Gaslight Anthem, like their latest album Get Hurt. Here’s a Spotify playlist I created of all of their music to date. Try to carve out 4 hours to give their body of work a listen and then decide what your power songs are. Play those are you hit the rough spots of the run- hills, speedwork, etc. When I need a boost I put on 1930, Old White Lincoln, or Rollin’ and Tumblin’.

OK, back to the running.

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: BEGIN CONSISTENT RUNNING

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.

Monday- 1.5 MILE RUN

I want you to run 1.5 miles today, and I want you to run the ENTIRE TIME.

Start by walking for 15 minutes, and then start running at an easy, comfortable pace. Make adjustments as needed. If you WANT to walk, do not walk. If you NEED to walk, please walk. But do not count the distance walked as part of your 1.5 miles you need to run.

Walk 15 minutes to cool down.

Take it easy. Pace is irrelevant.

Tuesday- 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.

Wednesday- 1.5 MILE RUN

Same as Monday, but try to run the entire time. Find your pace. No walking unless absolutely necessary.

Thursday- 25 MINUTE RUN/WALK COMBO

Same as Tuesday, 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.

Friday- 2 MILE RUN

Same as Monday and Wednesday, but now you’re increasing the total distance to 2 miles with no walking unless necessary. Go easy.

Saturday- 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.

Sunday- 15 MINUTE RUN/5 MINUTE WALK/15 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 15 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, no matter how heroic you feel!

Intermediate

GOAL: START WEEKLY WORKOUTS

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.

Monday- 3 EASY MILES

Run 3 easy miles.

Track Work Tuesday- 6×400-meter repeats

You should have done something like this in Week 1.

Run 400 meters at about 75%, then jog 400 meters at a light shuffle.

Do this a total of 6 times.

Run 4 laps to cool down, and don’t forget to stretch.

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 40 MINUTES

Let your body recover with a nice easy 40 minutes.

Distance is not important today.

Sunday- 6 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 6 miles, at a nice easy pace. We are building. And you are getting faster.

Congratulations; week 3 of training for a 5k is in the books. See you next week.

 

ONE LAST THING- I really do not know if anyone is reading this, other than my aunt (love you Aunt Mary!). Are you using this plan to get in shape? Please let me know by commenting below and let me know if you have any specific needs or questions.

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2 Comments

  • Reply Sara March 22, 2015 at 8:04 pm

    Hey Dave, my other half Matt has been using the plan he has wanted to get back into running for a while so the timing of this has been great!
    Thanks!
    Sara

    • Reply David March 22, 2015 at 8:06 pm

      Thanks Sara! Is Matt liking the plan and how’s it’s structured?

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