5K Running Program Training

This sixweek 5K training program is designed for beginner runwalkers who want to build up to running a 5K. The most popular 5k training program is the Couch to 5k, or C25K. It has been followed by thousands and thousands of people all over the world since its. GFRC.couch_.5k.2017.png' alt='5K Running Program Training' title='5K Running Program Training' />Running for Beginners provides all the info you need to train to run from the couch to 5k, 10km, a marathon or further. Running programs and more. FJVAJV3-74/VNMPHBeojaI/AAAAAAAAKa0/O7wjlz2c82g/s1600/running.jpg' alt='5K Running Program Training' title='5K Running Program Training' />Hal Higdon Training Programs. K Training Advanced. How to Train for Maximum Performance. IF YOURE A SEASONED VETERAN OF THE RUNNING WARS, an individual who has been running for several years and who has run numerous 5 K races and races at other distances, there comes a time when you want to seek maximum performance. Regardless of your age or ability, you would like to run as fast as you possibly can. You want a training program that will challenge you. Here it is Let me state what you probably know already. Couch-2-5k.jpg' alt='5K Running Program Training' title='5K Running Program Training' />To achieve maximum performance, you need to improve your endurance and your speed. You can do this by 1 running more miles, 2 running faster, or 3 some combination of both. The following training Advanced schedule is a much more sophisticated training program than that offered to Novice Runners or to Intermediate Runners. In order to achieve full benefit from this program, before starting you probably need to be running 4 5 days a week, 2. If not, drop back to one of the other programs. Here is the type of training you need to do, if you want to improve your 5 K time. For additional help with your training, consider signing up for the interactive version available from Training. Peaks. I will send you daily email messages telling you what to run and also offer tips to improve your performance. Run When the schedule says run, that suggests that you run at an easy pace. How fast is easy You need to define your own comfort level. Dont worry about how fast you run just cover the distance suggested or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath. Fast For the Saturday runs, I suggest that you run fast. How fast is fast Again, that depends on your comfort level. Go somewhat faster than you would on a run day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. Its okay now to get out of breath. Long Runs Once a week, go for a long run at an easy pace. Notice use of the word easy Run 6. Think minutes rather than miles, which allows you to explore different courses that you have not measured, or run in the woods where distance is unimportant. You should be able to carry on a conversation while you run if not, youre going to fast. Dont be afraid to stop to walk, or stop to drink. This should be an enjoyable weekend run, not one during which you punish yourself. Interval Training To improve your speed, train at a pace somewhat faster than your race pace for the 5 K, about the pace you would run in a 1. Run 4. 00 meters hard, then recover by jogging andor walking 4. A second variation is to run 2. Before starting this workout, warm up by jogging a mile or two, stretching, and doing a few sprints of 1. Cool down afterwards with a short jog. Tempo Runs This is a continuous run with an easy beginning, a build up in the middle to near 1. K race pace or slightly slower than your pace in a 5 K, then ease back and slow down toward the end. A typical Tempo Run would begin with 5 1. K pace, then 5 1. You cant figure out your pace on a watch doing this workout you need to listen to your body. Tempo Runs are very useful for developing anaerobic threshold, essential for fast 5 K racing. Stretch Strengthen An important addendum to any training program is stretching. Dont overlook it particularly on days when you plan to run fast. Strength training is important too push ups, pull ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Mondays and Wednesdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule. Rest You cant train hard unless you are well rested. The schedule includes one designated day of rest Friday when you do nothing and a second day Wednesday when you have an option to also take a day off. The easy 3 mile runs scheduled for Mondays are also to help you rest for the next days hard workout, so dont run them hard The final week before the 5 K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend. Racing Some racing is useful to help you peak. Consider doing some other races at 5 K to 1. K distances to test your fitness. The following schedule includes a test 5 K race halfway through the program. You could race more frequently once every two weeks, but too much racing is not a good idea. The schedule above is only a guide. If you want to do your long runs on Saturday rather than Sunday, simply flip flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar switch with a rest day. Its less important what you do in any one workout than what you do over the full eight weeks leading up to your 5 K. Also, consider signing up for the Virtual Program for more detailed information on what to run each day and tips for your training. RUN FAST For more detailed information on training for 5 K races including other training methods, order a copy of my book Run Fast. It includes detailed information on form, flexibility, speedwork and strength training. This book will make you a faster runner. Click here to order a copy of Run Fast or other Hal Higdon books. Week. Mon. Tue. Wed. Thu. Fri. Sat. Sun. Rest or easy run. Rest. 4 m fast. 60 min run. Rest or easy run. Rest. 4 m fast. 65 min run. Rest or easy run. Product Manufacturer`S Affiliate Programs Programs. Rest. 5 m fast. 70 min run. Rest or easy run. Super Mario Text Photoshop. Rest or easy run. Rest. 5 K Test. 53 m run. Rest or easy run. Rest. 5 m fast. 75 min run. Rest or easy run. Rest. 6 m fast. 85 min run. Rest or easy run. Rest. 6 m fast. 90 min run. Rest or easy run. Rest. Rest. 5 K Race. Click Here for a printer friendly version of the Advanced schedule. K Training Novice Intermediate Advanced Walk. Click here for the Training. Peaks interactive 5 K programs.