Friday, March 28, 2008

5 Mile Run 6 week Training Program

I am going to attempt to run the Spring Lake 5. Most people can just walk out the door one day and do this, I cannot. I have really weak cardio strength. I just do, dont know why, but I do. If I wanted to run the boardwalk one day I couldn't . I would need to train for that. So I searched the web for a 5 mile training program. Not too easy to find, again, probably because people can just do it. There are lots of 10K, half marathon and marthon training programs. Not this year. So, if anyone is anything like me and has an interest here is the program (the link is at the bottom):

Training Tips - 5 Mile Schedule

How much do you need to train to be able to run a 5 mile race? Some people, who have a reasonably good level of fitness, because they work out regularly or participate in other sports, should probably be able to go out and run 5-6 miles on very little training. (Not me!) They might be sore the week after the event but they could still finish.

But if you make the decision to run the 5 mile race you might as well do it right. Below is a 6 week training schedule to help get you to the finish line. To participate in the programme you should have no major health problems and should be in reasonably good shape.

If you find some of the workouts too difficult you might want to walk some the route instead of running. That's fine.

Week 1
Day 1 - 1 mile run
Day 2 - 1 mile run
Day 3 - 2 mile run

Week 2
Day 1 - 1 mile run
Day 2 - 2 mile run
Day 3 - 2.5 mile run

Week 3
Day 1 - 2 mile run
Day 2 - 2 mile run
Day 3 - 3 mile run

Week 4
Day 1 - 2.5 mile run
Day 2 - 2 mile run
Day 3 - 4 mile run

Week 5
Day 1 - 3 mile run
Day 2 - 2 mile run
Day 3 - 4 mile run

Week 6
Day 1 - 2 mile run
Day 2 - 1 mile run
Day 3 - 5 mile run (Race)

Running work outs
Ideally put 1 foot in front of the other and run. It sounds simple and it is! Don't worry about the speed just cover the distance. Ideally you should be able to talk comfortably while you do so. Under this programme you run 3 days a week I would suggest Tuesday, Thursday and Sunday with Sunday being the long run day.

You can, of course, schedule the runs for other days but have a non-running between work outs. You will find the local park an ideal place to run. Use the grass if possible. Feel free to walk during your runs at any time if you feel tired or need a break.

Nobody cares whether you run the full 5 mile race - they are more concerned that you finish. If this means walking every step of the way in training and in the race then do it!

Stretching and strength
Monday is the day I advise you do some stretching and strength training. Easily stretch the running muscles. Strength training could consist of sit-ups, push-ups or use of free weights.

1 day a week try some cross-training. It could be swimming, cycling or an aerobic class, even a visit to the local gym. What cross-training you do depends on your personal preference, but don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

The most important day in any running programme is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recover days you will not improve. In this programme 2 rest days are scheduled each week.


megan o said...
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megan o said...

Julie, check out and hit 'training'. Under that category you can bring up whatever you are training for and you will get a training schedule for that race. I am doing a 5k on May 4th and I can't even run for 30 consecutive minutes at this point.

Julie L said...

Thanks Megan - 30 mins, i struggle thru 15. A
nyway - does anyone know how long SL boardwalk is end to end. i have for as long as i can remember thought it to be 4.4 end to end bothways, therefore 2.2. someone recently told me it is 3.something - bothways ???