Advanced Run 5k Training Plan Week 5
Daily BreakdownMonday - Easy Run
45 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 45 minutes at an easy effort level 7. Cool down walking 5 minutes.
Track your progress along the way. There is nothing more motivating than to look back and realize just how far you've come!
Tuesday - Cross-Train
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 5K training.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.
Although training on a treadmill is a little easier than outdoors, it still provides an excellent form of training. Plus it allows you to easily control your pace and distance while you move.
Wednesday - Speed Run
56 mins @ 70-75% heart rate max
Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Then Repeat the following 6 times:Run 2 minutes hard at 90-95% heart rate or 9 on I-Rate Scale followed by running 4 minutes at an easy pace to recover.
It is key to be disciplined and run the easy segments easy. Otherwise the quality of your running and progressing is compromised. After the two-minute repeats, cool down running 10 minutes easy followed by 5 minutes walking easy.
Schedule your workouts at the most convenient time for YOU. For some it may mean first thing in the morning, for others lunchtime. The perfect time to exercise is the time your lifestyle allows. Plug it into your daily schedule at the top of the list in terms of priorities.
Thursday - Cross-Train
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.
If your body if giving you a yellow flag with a few aches, take an extra day off and adjust the program and incorporate a few days of rest. In most cases aches and pains will subside easily with a little rest.
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.
Side stitches can happen for many reasons including eating too close to your workout, cramping in your diaphragm due to fast paced breathing and eating fatty foods prior to exercise.
Make sure you eat lightly prior to workout and if you a side stitch happens, focus on exhaling as the opposite foot of the side stitch hits the ground.
Saturday - Endurance Run
60 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 60 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.
I bet you're shocked at how much you're loving the training plan, huh? We're not! Keep it up. You're doing great!
Sunday - Rest
Low motivation days happen. Try this trick to get yourself moving. Put on your workout clothes and tell yourself you'll walk a shorter, easier workout than scheduled.
If that doesn't work, think about how you feel after you complete each training session, and compare it to how you feel if you skip a session. In most cases, once you get into the first 10 minutes you will complete the workout and feel great.
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.