This is a running training program for casual runners looking to race a 5k.
Maintain a pace that lets you finish the mileage for that workout. This will vary depending on elevation, heat and humidity, and your fitness level. Speed will come with training and as your fitness improves. Throughout the plan take it easier for the long runs, focus on building speed during your shorter runs. Make sure your rest days are just that – rest. Exercise adaptation results from the stimulus we feed it, and rest days allow your body to come back stronger. Cross-training workouts are an important part of overall training. This could be a lift at the gym, a yoga class, or a light cycle
All plans are created by BASE Tri Fit's chief exercise physiologist and certified sports nutritionist Kevin Schill, MS CISSN. At BASE we believe in Balanced, Appropriate, and Specific training for Endurance athletes. Kevin has extensive experience working with amateur, collegiate, and professional endurance athletes and has dozens of published scientific papers and abstracts relating to exercise science and muscle physiology. For more information please check out http://basetrifitness.com/schill/ as well as basetrifitness.com
Walk/run this week if you have to. We are getting you back into the swing of running. This should be your first slow before we start upping the pace. Run at a conversational pace, and use this time to build mileage before we start adding speed. These will eventually build into long, slow runs.
Once again - walk/run this week if you have to. We are getting you back into the swing of running.
1 mile at a somewhat hard pace. This needs to be faster than yesterday. This should be at a pace were you are not fully winded, yet do not want to maintain a conversation. Speed days are important in adding to your overall stamina and performance.
Strength and conditioning and/or cross-train. Cross-training workouts are an important part of overall training. This could be a lift at the gym, a yoga class, or a light cycle. Mix up your activities on a weekly basis to improve your fitness
Your first longer run, walk/run if you have to