Weekly Schedules
| Week 2 - 5K and 10K Training Training Schedule | ||||||||||
| Color Group | Start Time | Sat Mar 6 | Sun Mar 7 | Mon Mar 8 | Tue Mar 9 | Wed Mar 10 | Thu Mar 11 | Fri Mar 12 | Start Time | Sat Mar 13 |
| SlateGray | 8am | 10 min WU, 3 x (3 min hills + 3min jog) 10 min CD | OFF | 30 min EZ run | 10 min WU, 10 x (20sec x 20 sec), 10 min CD | Cross-Train (elliptical, bike, rowing,,,) | 10 min WU, 12 min tempo pace, 10 min CD | OFF | 8am | 10 min WU, 3 x (4 min hills, 4 min jog) 10 min CD |
| DarkGray | 8am | 10 min WU, 3 x (4 min hills + 4min jog) 10 min CD | OFF | 35 min EZ run | 10 min WU, 12 x (20sec x 20 sec), 10 min CD | Cross-Train (elliptical, bike, rowing,,,) | 10 min WU, 12 min tempo pace, 10 min CD | OFF | 8am | 10 min WU, 4 x (6 min hills + 4 min jog) |
Color Group Training Pace:
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5K |
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10K |
Important: 5k trial run will determine your pace group.
How to determine What's hard or easy?
Hard workouts: long slow runs and fast short runs
Easy workouts: slow short runs and rest days
A slow run is typically 80% or less of a persons current race pace for a given distance.
GlossarySpeed Work
"8x30-30" means "30 seconds fast, 30 seconds slow, eight times in a row."
After a thorough warm-up, run for 30 seconds at about 90-95% intensity, then do a 30-second recovery jog. Make sure that you don't slow down during the workout, so you are running your last 30 seconds about as fast or even a little faster than your first 30 seconds. Run on a soft surface if you can, rather than on concrete or asphalt. When you are done, jog or walk slowly for a while to cool-down. Both the number of repeats, and the duration of the fast and slow intervals, will change from week to week.
TempoAfter a warm up for about 5 - 10 minutes, maintain a pace about 10 to 15 seconds per mile slower than 10-K race pace. The last 5 to 10 minutes should be a cool down period. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.
Easy (e)A slow run done at a conversational pace.
HillworkHills prepare the muscles for faster running without going anaerobic. Hill training will enable you to run better on all types of terrain. Find a hill with a moderate grade, about 10-15%. Run at about 85% effort and jog slowly down to recover. Start with about 4 hills and increase by 1 a week until you can run 8-12 hills.
