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Sun
|
Aerobic Conditioning
(Longest run of the week)
|
Light Stretching
|
N/A
|
45-60 min.
(Add 5 min. every week until you reach 80 min.)
|
60-65% MHR (very easy pace)
|
6-8 striders;
Light Stretching
|
Very easy, "conversational pace."
Run during coolest time of day and drink lots of fluids.
|
|
Mon
|
Recovery Run;
Strength Conditioning Day
|
N/A
|
N/A
|
30-40 min.
|
60% MHR (very easy pace)
|
8-10 striders;
Light Stretching
|
(Push-ups, lunges, pull-ups, hamstring curls, shoulder
presses, calf raises, sit-ups)
|
|
Tue
|
Aerobic Capacity
|
12 min. jog; Good Stretching; Form Drills
|
2 reps
(3 reps week of 7/16 and after)
|
2000m
|
75-80% MHR
(5 Mile Race Pace)
|
4-5 min. walk b/t reps; Finish, 8 min. jog cool-down
and good stretching
|
Run these "comfortably hard;" save best interval
for last and try to hold back so that you feel like you
could do at least one more rep.
|
|
Wed
|
Recovery Run;
Strength Conditioning Day
|
N/A
|
N/A
|
30-45 min.
|
60% MHR (very easy pace)
|
8-10 striders;
Light Stretching
|
(Push-ups, lunges, pull-ups, hamstring curls, shoulder
presses, calf raises, sit-ups)
|
|
Thu
|
Anaerobic Conditioning
|
Light Stretching;
12 min. jog
|
1
|
16-20 min.
(Add 2 min.every 3rd week)
|
75-80% MHR
(5 Mile Race Pace)
|
12 min. jog cool-down followed by good stretching
|
Tempo Run; run at pace just before
breathing gets labored. This run should be under control;
do not confuse this with a max effort interval session.
|
|
Fri
|
Recovery Run/ (Day Off if Saturday Race)
|
N/A
|
N/A
|
20-30 min.
|
60% MHR (very easy pace)
|
8-10 striders;
Light Stretching
|
Easy recovery run or Day off (if racing tomorrow).
|
|
Sat A
|
Race Day
|
12 min. jog; Good Stretching; Form Drills
|
N/A
|
20-30 min.
|
95% MHR
(all-out 5k effort)
|
Good 8-10 min. Cool-down & lots of stretching
|
Enter low-key local road race and assess your fitness.
|
|
Sat B
|
Recovery Run /Day off
|
N/A
|
N/A
|
20-30 min.
|
60% MHR (very easy pace)
|
8-10 striders;
Light Stretching
|
Make sure to take at least 2 days off per month!
|