Advanced Run 5k Training Plan Week 3
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 3 Jun 10 |
Jun 10 Easy Run 40 mins |
Jun 11 Cross-Train 45 mins |
Jun 12 Run 50 mins |
Jun 13 Cross-Train 45 mins |
Jun 14 Run 40 mins |
Jun 15 Endurance Run 50 mins |
Jun 16 Rest |
Daily Breakdown
Monday - Easy Run40 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 7. Cool down walking 5 minutes.
Plug your training program into your weekly schedule to avoid missed workouts. If it is in your plan for the day, you're more likely to get in the walk and reduce the risk of missing it!
Tuesday - Cross-Train
45 mins
Cross-train with non-running, low impact activities for 30-45 minutes.
Optimal cross-training activities include cycling, strength training, yoga, stairclimbing, group exercise classes and more.
Wednesday - Run
50 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 50 minutes at moderate effort (7). Include 4-6 30-60-second pick ups within the run. Pick up your pace to a challenging pace where you can hear your breathing and it feels just outside your comfort zone.
This is NOT at all out gut-wrenching pace, simply one more notch up from where you were running. Keep the pick-up to 30 seconds maximum. Your effort level should be at an i-Rate scale of 8 or heart rate of 80% of maximum. Cool down walking 5 minutes.
It is important to listen to your body while training. It has a great way of telling your whether you're doing too much too soon. If you have aches and pains that are causing you to alter your running (limp), give yourself a few days off to rest and heal.
Be mindful and avoid pushing the pace or the distance (or add more to this program) of your training program until your body is ready!
Thursday - Cross-Train
45 mins
Cross-train with non-running, low impact activities for 30-45 minutes.
Optimal cross-training activities include cycling, strength training, yoga, stairclimbing, group exercise classes and more.
It may be tempting to workout more than the training plan, however doing so can dramatically increase your risk for developing aches and pains. Stick with the plan and allow your body time to adapt every week.
Friday - Run
40 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 6-7. Cool down walking 5 minutes.
Saturday - Endurance Run
50 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 50 minutes at an easy effort level 6-7 on a scale of 1-10. You should be able to talk while running at this "conversational pace." Cool down walking 5 minutes.
Breathe more efficiently by taking air in through your mouth and nose while exercising. You'll get more air deep into your diaphragm and efficiently to the moving muscles.
Sunday - Rest
Rest from activity today and enjoy the day!
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.