Meet Me Downtown 5k Training Plan. - News

Meet Me Downtown 5k Training Plan.

4 April 2017

Training Rule #1:  Your training plan must fit your needs and your schedule.

If you are a 3-day a week runner, follow the Monday, Wednesday & Saturday runs.
If you like to workout 4-days a week, run Monday, Wednesday, Saturday + Thursday or Sunday.
If you are ALL IN, you will follow the plan below as written. 

Training Rule #2:  When in doubt, do less.  When still in doubt, ask questions.

If you have questions, please email Tia Accetta, tia@runtucson.net.

Training Rule #3:  Stick with it.  Training gets better one week at a time.

This training plan starts on Monday, April 3 and goes until Saturday, May 27.  You can do this!

*all starred workouts are described in detail below

Week 1
Monday:  20-minute *comfortable run.
Wednesday:  30-minute run with *strides.  *4 sets.
Thurs.  20-minute *easy run or walk.
Saturday:  30-minute comfortable run.
Sunday: 20-minute easy run or walk.

Week 2
Monday:  20-minute comfortable run.
Wednesday: 30-minute run with strides.  6 sets.
Thurs. 20-minute easy run or walk.
Saturday: 35-minute comfortable run.
Sunday: 20-minute easy run or walk.

Week 3
Monday:  20-minute comfortable run.
Wednesday: 30-minute run with strides.  8 sets.
Thurs. 20-minute easy run or walk.
Saturday: 40-minute comfortable run.
Sunday: 20-minute easy run or walk.

Week 4
Monday:  25-minute comfortable run.
Wednesday: 30-minute run with strides.  10 sets.
Thurs. 20-minute easy run or walk.
Saturday: 45-minute comfortable run.
Sunday: 20-minute easy run or walk.

Week 5
Monday:  25-minute comfortable run.
Wednesday:  35-minute run with *1-minute intervals.  5 sets.
Thurs. 20-minute easy run or walk.
Saturday: 50-minute comfortable run.
Sunday: 20-minute easy run or walk.

Week 6
Monday:  30-minute comfortable run.
Wednesday:  35-minute run with *2-minute intervals.  4 sets.
Thurs. 20-minute easy run or walk.
Saturday: 45-minute comfortable run.
Sunday: 20-minute easy run or walk.

Week 7
Monday:  30-minute comfortable run.
Wednesday: 35-minute run with *3-minute intervals.  4 sets.
Thurs. 20-minute easy run or walk.
Saturday: 40-minute comfortable run.
Sunday: 20-minute easy run or walk.

Week 8
Monday:  20-minute comfortable run.
Wednesday:  20-minute run with strides.  4 sets.
Thurs. 20-minute easy run or walk.
Saturday:  5k Race!  Woohoo!
 


Training Plan Vocabulary

Comfortable run:   A “comfortable” run won’t necessarily feel like sitting in your favorite chair but it should feel somewhat relaxing over time.  The pace is one that you can hold without much trouble for 20 or more minutes.  Oxygen is your primary energy source and you can maintain a conversation, or sing the words to your favorite song, during the run. 

Comfortably hard run:  A “comfortably-hard” run is slightly uncomfortable because oxygen is less abundant although completely manageable for 1-10 minutes.  You can still speak in shorter sentences but talking during intervals is not recommended.

Easy run:  An "easy” run is purposefully slow.  It is done after a harder day so your legs will typically feel fatigued.  Running easy, or walking, through the fatigue is a safe way to strengthen your legs.  You’ll be surprised that you feel better at the end of the easy run than at the beginning.

Sets:  Intervals are grouped in “sets.”  1 set = a hard effort, followed by an easy effort.

Strides:  Short build-ups of speed.  While the comfortable and easy runs grow your aerobic system, strides get you up on your toes and moving faster.  Each stride will last 20 seconds, with 40 seconds of very easy running after.  Start the stride interval at a comfortably-hard pace and get faster every 5 seconds up to 20 seconds.  Strides are best done on grass. 

1 minute intervals:  1 minute of comfortably hard effort, followed by 1 minute of recovery effort (an easy run or walk) x 5 sets.  You will do 5 hard minutes + 5 recovery minutes in all.

2 minute intervals:  2 minutes of comfortably hard effort, followed by 2 minutes of recovery effort x 4 sets.  You will do 4 x 2 minutes hard + 4 x 2 minutes of recovery in all.

3 minute intervals:  3 minutes of comfortably hard effort, followed by 3 minutes of recovery effort x 4 sets.  You will do 4 x 3 minutes hard + 4 x 3 minutes of recovery in all.