Making%20the%20Most%20of%20Your%205k%20Training

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Making the Most of Your 5k Training

• Marty Gaal, CSCS
• One Step Beyond
• www.osbmultisport.com

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Overview of intermediate to advanced 5k Training

• Run 4 to 5 times per week
• Build your mileage through frequency, then
  duration
• Take at least one day off from exercise
• Core strength training will help your 5k
  performance
• Include optional cross training activities like
• Cycling or elliptical training
• Power UP Group Fitness classes
• Strength training free weights, yoga, pilates
• Swimming or aqua jogging

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Key Running Sessions

• Track or tempo road workout
• Long run up to 10 miles
• Hilly terrain workouts
• Drills session
• Easy runs

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Track workouts

• Always warm up 10 minutes or more
• Control your effort
• Build your time and effort over periods of time
  (weeks and months)
• Keep your pace during intervals to your 5k pace
  with equal rest to begin, ie
• 400 meter in 90 seconds / 90 second rest

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Sample track workouts

• 6 to 8 x 400s at 5k pace with equal rest
• 4 to 6 x 800 at 5k pace 10 seconds per lap on 3
  minutes rest
• 2 or 3 x 1 mile at 5k pace with 5 to 6 minutes
  rest

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Sample tempo road workouts

• 5 x 2 minute at 5-10k pace / 2 minute easy
• 10 x 1 minute at 5-10k pace / 1 minute easy
• 6 x 3 minutes at 10k pace / 2 minutes easy

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Long runs

• 5k training a good long run is 8 to 10 miles
• Should be comfortably aerobic (conversational but
  not easy) to comfortably fast (not hard, but not
  easy) to maximize effectiveness
• Hilly dirt roads are the best surface for long
  runs

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Running drills

• High knees / fast feet
• Sideways
• Bounds (skips)
• Heel kicks
• Strides
• 1 or 2 times per week to improve stride
  efficiency

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Building your resilience

• Your muscles, tendons, and ligaments go through
  an adaptation phase your body gets used to the
  repeated stress of exercise
• Adaptation is caused by muscle hypertrophy
  (growth), cellular adaptations, and strengthening
  of soft tissues like tendons
• Requires consistency frequency exercise every
  24 to 48 hours or so to continue improving

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Building your speed

• After several weeks of regular training, your
  body will be able to go longer at the same speed,
  or faster at the same distance, then when you
  started
• Decrease your rest interval
• Increase your speed during work intervals
• Increase the number of repetitions done (12 x 400
  instead of 8 x 400)
• Increase your speed at aerobic threshold effort
  (comfortably fast pace)
• Higher stride rate is generally more efficient

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Physiological systems

• Establishing your lactate threshold heart rate in
  order to determine training zones is a good idea
  (Joe Friel Heart Rate Training)
• Determining your training paces is also a good
  idea (Jack Daniels Running Formula)
• A 5k uses both aerobic and anaerobic energy
  systems at the competitive level

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Cross training ideas

• 20-30 minute easy bike ride
• 20-30 minute elliptical or rowing machine (or 10
  minutes of first, 10 minutes of next)
• Free weights, Yoga, Pilates, Circuit Weights
• Power UP Group Fitness classes

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5 Week Training Plan week 1
Monday Drills Run 20 to 40 minutes (M) easy with running drills (www.osbmultisport.com/articles/drills.html)
Tuesday Cross training
Wednesday Intervals/tempo run 30 to 45 Minutes (M) as 10-15 M easy / 5 to 8 x (1 M fast - 1 M easy) / 10-15 M easy
Thursday Optional cross training
Friday Optional off day or an Easy 20-30 M run
Saturday Long run Run 30 M to 1 Hour comfortably steady effort
Sunday Optional cross training
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5 Week Training Plan week 2
Monday Drills run 20 to 40 M easy with running drills
Tuesday Cross training
Wednesday Tempo run 30 to 40 M as 10-15 M easy / 10-15 M moderately hard / 10 M easy
Thursday off day
Friday Easy Optional cross training or easy 20-30 M run
Saturday Long run 40 M to 1 hour 10 M easy to steady effort
Sunday Optional cross training
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5 Week Training Plan week 3
Monday Drills run 20 to 30 M easy with running drills
Tuesday Cross training
Wednesday Track/tempo run 35 to 40 M as 15 M easy / 5 or 6 x (2 M fast 2 M easy) / 10 M easy
Thursday Optional cross training
Friday off day
Saturday Long run 30 M to 1 hour easy
Sunday Run 30 to 40 M easy to comfortably steady effort
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5 Week Training Plan week 4
Monday Drills run 20 to 30 M easy with 4 x strides at the end
Tuesday Cross training
Wednesday Tempo run 30 to 40 M as 10 M easy / 15 to 20 M moderately hard / 5 to 10 M easy
Thursday off day
Friday Cross training
Saturday Race rehearsal run 30 to 40 M as 15 to 20 M easy / 10 M at goal race pace / 10 M easy
Sunday off day
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5 Week Training Plan week 5
Monday Drills run 20 M easy with 4 x strides at the end
Tuesday Optional cross training
Wednesday Run 25 M as 15 M easy / 5 M at goal pace / 5 M easy
Thursday off day
Friday Run 15 to 20 M easy with 2 or 3 strides at the end
Saturday off day
Sunday March of Dimes 5k - Warm up 5-10 minutes with 2-3 strides. Have a great time!
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Avoiding injuries

• Build into your training routine gradually
  dont overdo it
• Get adequate sleep and nutrition
• Listen to your body
• Watch your footing
• Use specific running shoes for training
• Watch your footing

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About the presenter

• Marty Gaal is a certified strength and
  conditioning specialist (CSCS) and USA Triathlon
  coach who resides in Cary, North Carolina with
  his wife Brianne and their dog, Tassie. Marty
  has qualified for the Boston Marathon and Ironman
  Hawaii.
• Coaches Marty and Brianne works with swimmers,
  runners, and triathletes to improve their times,
  fitness and overall health through their company,
  One Step Beyond. You can read more about their
  services online at www.osbmultisport.com.