Archive | May, 2012

Training for my 3rd 5K has begun!

16 May

My next 5K will be in my hometown on June 30th and is called the Reed’s Lake Run.  When I signed up for this over a month ago my original goal was to be able to run the whole thing.  I have kept working out and working on strength in my legs but I have not done a huge amount of running.  Twice a week usually and only 1 mile.  So….enter my training plan.  Like I mentioned above, my ultimate goal would be running the whole 5K, but I’m not sure that is really a feasible goal at this time.  To give myself the best shot at making it possible, I have to truly begin training for this race.  I am going to begin this training schedule for walking/running and adjust it as it becomes necessary.  The last thing I need to do is make myself run the whole thing and end up injured! 🙂  I am not that stubborn that I HAVE to run it all but having a goal makes me work harder.

Here is the training schedule which I have adapted for myself because I only have 7 weeks, not 8.  Also I am going to repeat one of the weeks instead of making an increase and will continue to adjust as necessary.

Week 1: 5/13
Day 1: 7/1 x 4
Day 2: Rest
Day 3: 7/1 x 4
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: 8/1 x 4
Day 7: Rest or 30 min walk

Week 2: 5/20
Day 1: 9/1 x 3
Day 2: Rest
Day 3: 10/1 x 3
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 11/1 x 3
Day 7: Rest or 30 min walk

Week 3 and Week 4: 5/27 and 6/3

Day 1: 12/1 x 3
Day 2: Rest
Day 3: 14/1 x 2
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 15/1 x 2
Day 7: Rest or 30 min walk

Week 5: 6/10
Day 1: 16/1 + 12 min run
Day 2: Rest
Day 3: 18/1 + 10 min run
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 20/1 + 10 min run
Day 7: 30 min cross-training

Week 6: 6/17
Day 1: 23/1 + 5 min run
Day 2: Rest
Day 3: 24/1 + 5 min run
Day 4: 45 min cross-training
Day 5: Rest
Day 6: 25/1 + 5 min run
Day 7: 30 min cross-training

Week 7: 6/24
Your 5K is this week! Try to take it a little easier this week, so that you’re well-rested for your 5K. Good luck!
Day 1: Run 25 min
Day 2: 30 min cross-training
Day 3: Run 20 min

I will keep up with my progress as time continues and appreciate all the encouragement and prayers received.