Sunday, March 11, 2012

5K Update - Workout Schedule

I’m sure many of you, after reading my first post and reading the Runner’s Series, are thinking okay we get knowing foot type and getting the right shoes is important, but HOW are you training? Well, I have taken a 5K training schedule and modified it to fit my needs. (Below is an example of my 8-week schedule.)

I will be running on Tuesdays, Thursdays and Saturdays with a gradual walk “X” minutes and run “X” minutes with the total length of walking and running being 30 minutes. By the end of week 8 I should be able to run for a continuous 30 minutes, which would be about a 5K or 3.1 miles. On Mondays and Wednesdays I will be doing upper body lifting workouts. This will help mix up my workouts and also help build muscle in my upper body as I build muscle in my legs. On Fridays I will be doing a cross-training workout, this would be elliptical or cycling. This will not only give me a change of pace from running, but it will also help me work other muscles in my legs that may not get worked as much during running. And then a much needed day off on Sundays.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Lift Upper Body Run Lift Upper Body Run Crosstrain Run Off

Now, this is a workout designed for me with help from an athletic training student. I strongly recommend you consult with your doctor or with a personal trainer in order to create the proper weekly training program for you. 

If you want to create your own schedule, my tips are to start out slow and gradually work up so you don’t burn yourself out. Also, variety is good; it helps work other muscles and keeps workouts fresh instead of everyday being the same. A last thing to remember, it’s not about speed or distance, it’s about getting into running shape. The goal is at the end of the 8 weeks to be able to run for 30 minutes straight, comfortably.

It doesn’t stop for me after 8 weeks. I am in the process of creating a new 4 to 6 week plan that is more rigorous to start after the first 8 weeks. The last 4 to 6 weeks will take me right up to the 5K in June and I should be in tip-top shape!

Be sure to check back as I will continue to update my progress and talk about different aspects of preparing for my 5K.  In the meantime check out the Asics Gel Noosa Tri 7 (Available in mens and womens at rogansshoes.com).  This shoe has received tons of attention for it's comfort and bright colors.

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