Pages

Sabtu, 01 Juni 2013

Basic Training Plan for a 5K Run

Basic Training Plan for a 5K Run

Training for a 5K run can be a perfect starting point for a new runner. The 5K distance is challenging but not overly so as a marathon would be for a new runner. It is also a great distance for veteran runners to challenge themselves. It is short enough to really test your speed and strength. Training for the 5K distance is perfect for busy people as it does not require the many hours of distance running that a 10K, marathon or ultra runs require.

Base Training

    Base training enables you to cover the 5K distance comfortably at a general level of fitness. Ideally, you should cover 20 to 30 miles a week. Vary your distances so that you run three miles one day then a longer run of six to seven miles on the next day. Increase your mileage slowly. Running the same distance every day will lead to burnout and boredom. It's good and necessary to "change it up" as you'll be doing different kinds of runs on different days as your training advances. It would be ideal to have at least three months of just long slow distance running under your belt before attempting to add the next steps to your program.

Weight Training and Calisthenics

    Weight training and calisthenic exercises will add strength and balance to your routine, making you a better and faster runner. After you have developed a good base of 20 to 30 miles a week, you may want to add two to three days a week of weights and calisthenics. Pay special attention to your core muscles by doing abdominal exercises regularly, such as sit-ups and leg lifts. Depending on your strengths and weaknesses, you may want to do some leg and upper body work too. Concentrate on multi-joint exercises, such as pull-ups, push-ups, dead-lifts, squats and lunges. These are functional exercises that mimic natural movements and will help you in your running and daily life.

Hill Training

    Running hills will greatly improve your running strength and stamina. One day a week of hill repeats, after you have established your base, is ideal. Find a sizable hill of at least 200 meters and run up it 10 times. Jog gently down it to recover each time.

Tempo Training

    Tempo training develops stamina and steady speed, both of which are very important at the 5K distance. Set your watch for five minute intervals where you will run at the fastest speed that you can maintain. Rest (easy jog) for five minutes in between intervals. Slowly increase the time that you run your tempo interval and decrease the rest period. Do this workout once a week.

Speed Training

    This is the most intense workout of the week and the most beneficial to finishing a strong 5K. Go running at a local high school or college track. You may find a local running group that regularly meets for track workouts. If you plan to work out alone, you can set up a schedule of intervals to do for the 5K distance. Aim for two miles of speed intervals at a time with a mile warm up and cool down for the 5K distance. The best distances for 5K speed training would be in the 200 (1/2 lap) to 800 meter (two lap) range. Allow a 90-second rest in between intervals. As you get fitter, you can shorten the rest times to a minute or even 30 seconds in between short intervals.

Tapering

    In the week before your race, halve your mileage and don't do hills or speed work. You can do a tempo run if you wish. This will leave you fresh, rested and ready to go for your 5K race.

0 komentar:

Posting Komentar