Running

Training for a 5k- Week 4

March 29, 2015

Can you believe it? If you are keeping up, you have completed 3 weeks of training for a 5k.

Wow!

You are about to notice something. You body may not necessarily look different, but it will probably feel different. That’s because you have been burning fat, adding muscle, and increasing your overall fitness level.

You runs should start to feel a little easier. That old hill that used to torture you is becoming less of a monster. Running for 2 or more miles may suddenly feel like a warmup.

You are a runner now. Admit it. You run.

Don’t start dancing just yet. We still have lots of work to do.

 

So, let’s talk about our plan for week 4 of training for a 5k.

Last week you completed your third full week of training.

I mean, you DID complete that third week, right?

Right?

I knew it.

Things fell apart or life got in the way or something like that.

Hey, it happens. Just try to stick with it this week, OK?

Please, start seriously following the plan now, or drop back to week 1week 2, or week 3. I don’t want you to get hurt.

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: GRADUALLY INCREASE MILEAGE

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!

Monday- 2 MILE RUN

I want you to run 2 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- 30 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 only 1.5 miles and try to run the entire time. Find your pace. No walking unless absolutely necessary.

Thursday- 30 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- 2.5 MILE RUN

Similar to Monday and Wednesday, but now you’re increasing the total distance to 2.5 miles with no walking unless necessary. Go easy.

Saturday- 60 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- 20 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 20 minutes, and then walk for 5 minutes. Now do the same but with a 15/5 ratio, 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: GET TO THREE WORKOUTS A WEEK (LONG RUN, TEMPO RUN, TRACK WORK)

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.

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- 4 MILES EASY

Four. Miles. Easy.

Thursday- 4 MILES EASY

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

Friday- OFF

Take a day off. You deserve it.

Saturday- 30 MINUTES FARTLEK

In case you missed it, a Fartlek is a run where you switch between an easy pace and an uptempo run.

Warm up with 10 minutes easy.

Now start the Fartlek. You will do a cycle of 7 minutes uptempo, 3 minutes easy. Repeat that 3 times total.

The goal is to run the 7 minutes hard enough that you are a little winded but not keeled over gasping for air.

Cool down with 10 minutes easy.

Sunday- 7 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 7 miles, at a nice easy RECOVERY pace. We are building. And you are getting faster.

 

Congratulations; week 4 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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