Welcome to Week #3 of the #runningproject’s 5K Training Program
Dear Runners!
Wow. We are already into the third week of our 4-week prep period. I have been following my own plan as my schedule permits. This is important for two reasons -- it helps me remember exactly what its like getting started again, and forces me to keep the plan as practical as possible (something coaches can drift away from depending on their own participation or lack there of.
All runners are different, but it can help to think in categories. One category is made up of people who are very focused on details and have a schedule that allows them to follow a training plan to the letter. Other people have a looser approach to the schedule, whether for psychological or practical reasons (i.e. varied work schedule). I have a very flexible schedule, but I also have two small kids, so in some ways I should be able to follow my own plan exactly, but it just never works out that way. In contrast, when I completed 9 months of ironman training several years ago (before kids) I was kind of like a robot.
If you are able to follow a plan exactly as written you have less to think about, but my one warning is to pay very close attention to anything your body is telling you. Your ability to stick with the plan might come at the cost of taking a day off when you need it to prevent an injury or illness. People in the other camp might partly be in that camp because they do naturally listen to their bodies more (dare I ask, maybe to a fault?) Regardless of whatnots and whyfors (I think Bilbo Baggins said something like that) if you have a looser approach to the plan, my advice is to simply think in terms of the overall goal of the week, and to accumulate 3-4 distinct runs/workouts that get you close to that goal. However, do not try to make up for lost days by doubling the time or distance of a single workout! This is a very easy way to get hurt. The past is the past. Water under the bridge. If you missed a day there was probably some mystical reason for it (which is just a happier thought than, "I'm lazy and I suck." :) But seriously, its a process, and stacking to somehow get back to a weekly distance goal is not the answer. However, you can safely add a run to what was previously a rest day. In the beginning, just make sure it feels good to do so.
This week be sure to check out:
CROSS TRAINING FOR RUNNERS #2 by @marionbowes
The Steem Running Project: Introduction to Your New Nutrition Contributor! and follow @plantstoplanks
Shoes, clothes and other Running stuff by @runningproject
Follow @dailyrunner for her Daily Running Contemplation:
Daily run #641
This Week’s Plan:
We are in week 3 of the prep phase, so whether you are a beginner (hi @shanibeer!) or an experienced racer, now is a good time to begin thinking about your eventual transition to a more focused training phase. Are you developing a good routine? Is it sustainable, meaning you could keep this routine up without it taking a negative toll on some other responsibility? Depending on answers to questions like that, can you make some adjustments to your life? After all, health and well-being has to be a priority, but again, process. How is your body responding to the routine? Aches or pains? You might notice things like being more tired in the evening, which is not a bad thing. But you may need to get a little more sleep than you did before this began.
Recommended Equipment
Consider buying a sports watch with a countdown timer. The timer can be used to work at remaining focused on a specific technique element. (See notes in the daily plan below).
Beginner Plan Week #1
Primary focus: Begin to think more about technique. Remember that our bodies have evolved to run. Running is not bad for the body, but it can be if we do it out of balance.
Monday:
Rest
Tuesday:
Walk for 30 minutes. After at least 10 minutes, jog for short intervals as you feel cofortable, but take it slow and trust the process. This is a slight adjustment from last week. I want you to begin running after 10 minutes of walking.
Plyometric exercises/stretchy bands
Wednesday:
Walk, rest, or 20 minutes of prehab
Thursday:
Technique Day:
During this workout I want you to think about your technique as a walk and run. Your primary focus is using your whole foot to balance your body on each step. When walking, this requires a relatively short stride, a slight forward lean at the ankles, and the main motion just being pushing your feet to the rear. Try not to extend your foot out in front of your center of balance, which then requires a heel strike. Instead, just put the foot down when it is directly below you. Play around with this while walking and feel the difference between a heel strike and a mid-foot strike. As you start to run, just think about the heel butt motion in the stability exercise. Also read this post where I explain the mid-foot strike in more detail:
Thoughts on the Run #1; A Run Report and the Things That Bounce Around My Head While Doing It #runforsteem The countdown timer can be helpful here. Just try to stay focused on the heel butt motion and mid foot strike for 30 second intervals. 30 seconds of focus, then 30 seconds just running, etc.
Walk for 30 minutes. After at least 10 minutes, run for 10 full minutes. If you feel good at the ten minute mark, keep going for another 5. Try to get two run segments in during the total 30 minutes (and its okay to go 5-10 minutes longer.
Plyometric exercises/stretchy bands
Friday:
Walk, rest or 20 minutes of prehab
Saturday:
40 minutes of running with walk breaks. After at least 10 minutes, alternate between running and walking in 5 minute intervals. Think of this as a shift toward a more vigorous approach to the workout.
Plyometric exercises/stretchy bands
Sunday:
Walk for 30 minutes. After at least 10 minutes, feel free to jog for any portion. Depending on how you feel after yesterday's workout, go with what feels good today.
Intermediate Plan Week #1
Monday:
3 mile/5k run at a comfortable pace (no need for a watch)
Tuesday:
Rest or cross train/walk
Wednesday:
1 mile warmup run
6-8 x 200 meters with an easy jog between. Do not worry too much about actual pace on the 200s, but think about your goal race pace. Just try to get a feel for what race pace feels like, but don't expect to hit it, or feel great about it.
Thursday:
Rest or cross train/walk
Friday:
3 mile/5k run at comfortable pace
Saturday:
5 mile/8k run at comfortable pace
This Week’s Additional Information:
Below is a copy of the information provided in the Introductory Post Join The Running Project's 5K Training Program! (All levels of Experience Welcome)
to provide you with the information, personal guidance, and motivation
to assure your running success. Beginner, novice, and experienced runners
are all welcome to join and follow along.
join #runningproject and the training program
Training Program Overview
We will provide a basic overview of the 12-week training program here, with weekly plans to follow as separate posts. Record your runs by posting them to your own blog (and linking to the weekly post), or simply by leaving comments on the weekly post. Which option you choose is up to you, but making your own post can obviously lead to bigger rewards for you. If you wish to participate, please see the instructions below for signing up.
To keep things relatively simple, there will be two separate plans, one for beginner/novice runners, and one for intermediate/experienced. If you are starting from scratch, it is advised you follow the beginner plan from day 1. Depending on your current fitness, you can follow along more loosely, doing your current comfortable distances, and then start following the plan in a week or two. Sharing your starting point and progress will help me to give you the most helpful feedback for you. It is not advisable to start with the beginner plan and then switch to the intermediate mid-way through. Definitely consult with Coach Craig here if you need help deciding where to begin. If you begin with the intermediate plan and realize it is too much, then we do advise dropping down to the beginner plan.
Please have both your health and this training plan evaluated by your health care provider before you begin training. Neither RunningProject, Coach Craig, nor any other person or entity connected to this program is liable for any injury or accident you sustain. Any participation in this program is voluntary and you are urged to use your own best judgement regarding your health, safety and well-being. As experienced runners, we know that one of the most important rules of training is to listen to your body and take a break when you need one. Most running injuries are caused by simply doing too much too soon, and although this training plan is designed to prevent that, you must take responsibility for your own health.
Beginner plan overview:
Weeks 1 and 2:
- Three days of walking and jogging/running at comfortable pace for timed intervals
- Optional walk or cross training days
Weeks 3 and 4:
- Three days of walking and jogging/running with run segments for timed intervals
- One walk day
Week 5 through 8:
- Three days of running with gradual increases in time or distance each week
- One walk day with gradual increase in time each week
Week 9 through 11:
- Three days of running with gradual increases in time or distance each week
- One "track" day with gradual introduction to running faster
- One walk day
Week 12:
- Taper and preparation week
- 5K race!
Intermediate Plan Overview
Weeks 1 and 2:
- Three days of easy to moderate 3-mile/5k runs
- One long run
Weeks 3 and 4:
- Three days of easy to moderate 3-mile/5k runs
- One long run
- One "easy" track interval workout
Weeks 5 through 7:
- Three days of 3-mile/5k runs (and adding 1 mile/1.5 km to one run in week 7)
- One track interval workout or tempo run (alternate each week)
- One long run
Week 8:
- Two days of 3-mile/5k runs
- Focused track workout for goal race pace
- Extra rest day
- 5K time trial
Weeks 9 through 11:
- Two days of 3-mile/5k runs
- One 4 to 5-mile/8k run
- One track interval workout or tempo run (alternate each week)
Week 12:
- Taper and preparation week
- Focused track workout
- 5K race!
Let's do this together as a global running community!
About Coach Craig:
I am an avid running and coach. I have competed in every distance from 55 meters to iron distance triathlon, including a handful of marathons. As a masters athlete I focus on the 5K (masters pr of 19:40), 800 meters (2:12) and 400 meters (55.2), but I also run the Philadelphia Broad Street 10 miler every spring with my wife (1:16). I am not a fast distance runner, but partly because I am a sprinter at heart. I currently coach sprints at my local high school, and help my wife with her cross country team in the fall, as well as the winter track program at her school. I am also the vice president of Greater Philadelphia Track Club, the president of a youth track and field club that my wife and I started last summer, and hold a USA Track & Field level 1 certification. I have done extensive technique training and coaching, and attend two coaching conferences every year to keep up with the latest ideas. This summer I will be completing my USATF level 2 certification, most likely with a concentration in youth track and field.
How To Join and Participate in The Training Program
- Reply to this post stating your wish to follow along
- Follow @runningproject and @cstrimel (Coach Craig)
- Join #runningproject (see link below)
- Consider resteeming this post (the more the merrier!)
- Look for the weekly training post by @runningproject
- Share your workouts/runs, and any questions or info about how things are going as comments to the corresponding weekly training post
- @cstrimel will respond to your posts and guide you through the program
For more information about @runningproject please check "The Steem Running Project: Growing!!!! 5th Status Report"
Posted by @cstrimel on behalf of @runningproject