Cool down afterwards with a short jog. Tempo Runs : This is a continuous run with an easy beginning, a build-up in the middle to near 10K race pace or slightly slower than your pace in a 5K , then ease back and slow down toward the end.
A typical Tempo Run would begin with minutes easy running, build gradually to minutes at 10K pace, then minutes cooling down. Tempo Runs are very useful for developing anaerobic threshold, essential for fast 5K racing. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron.
Mondays and Wednesdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule.
The run thus becomes a warm-up for your gym work. The schedule includes one designated day of rest Friday when you do nothing and a second day Wednesday when you have an option to also take a day off. The final week before the 5K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.
Racing : Some racing is useful to help you peak. Consider doing some other races at 5K to 10K distances to test your fitness. The following schedule includes a test 5K race halfway through the program. You could race more frequently once every two weeks , but too much racing is not a good idea. The schedule below is only a guide. If you want to do your long runs on Saturday rather than Sunday, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar switch with a rest day.
Also, consider signing up for the Virtual Program for more detailed information on what to run each day and tips for your training. It includes detailed information on form, flexibility, speedwork and strength training.
This book will make you a faster runner. Click here to order a copy of Run Fast or other Hal Higdon books. I have been struggling to understand how to fit in a hard run and a sprint workout and Wade gave a great idea — why not combine it into a fartlek? I think that I could also remove 1 of those easy runs… but do I have to?
Very active from age 30 to 40, then lay off. Have placed and won several category 75 — 79 over past 6 months gcrunner. From old days, tactics were fartlek and LSD, long slow distance. My sprints due to the neighborhood are miles of.
This morning had an easy 5 miles and tacked on 2 sprints of. Next soon, maybe tomorrow, plan a set of. Repeat the set as many as can at decent sprint speed. It is mainly self analysis and also maybe some comments from Hal or anyone else on my tactics. My strategy is, of course, run faster and win!! Appreciate any response. Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. By submitting your email address, you are consenting to receive communications from halhigdon.
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It is mandatory to procure user consent prior to running these cookies on your website. Transparency is important to us. View our Privacy Policy. Facebook Twitter. Get Advanced in our app For runners who want personalized year-round training, using the Higdon method. Miles KMs Week Mon Tue Wed Thu Fri Sat Sun 1 3 mi run 5 x Rest or easy run 30 min tempo Rest 4 mi fast 60 min run 2 3 mi run 8 x Rest or easy run 30 min tempo Rest 4 mi fast 65 min run 3 3 mi run 6 x Rest or easy run 35 min tempo Rest 5 mi fast 70 min run 4 3 mi run 9 x Rest or easy run 35 min tempo Rest or easy run Rest 5K Test 5 3 mi run 7 x Rest or easy run 40 min tempo Rest 5 mi fast 75 min run 6 3 mi run 10 x Rest or easy run 40 min tempo Rest 6 mi fast 85 min run 7 3 mi run 8 x Rest or easy run 45 min tempo Rest 6 mi fast 90 min run 8 2 mi run 6 x 30 min tempo Rest or easy run Rest Rest 5K Race.
Love What Wade Said. This is an active recovery day. Your run should be at an easy EZ , comfortable pace, which helps loosen up your muscles.
If your schedule doesn't allow for runs on Sunday, or the weather isn't cooperative, you can do your easy run on another day. Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio.
When the schedule calls for CT, do a cardio activity other than running e. Rest is critical for your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days.
Fridays are a good day for rest because you just did a speed workout on Thursday and you have your longest run of the week tomorrow. You can switch days to accommodate your schedule. Just make sure you don't do two intense speed workouts two days in a row. If you're planning to run a 5K, you'll need to get in shape. Our free training guide will get you ready to run. Sign up and get it free! Iaia F, Bangsbo J. Speed endurance training is a powerful stimulus for physiological adaptations and performance improvements of athletes.
Is the critical running speed related to the intermittent maximal lactate steady state? J Sports Sci Med. Cleveland Clinic. Exercise: A Well-Balanced Program. Joyce D, Lewindon D, editors. High-performance training for sports. Human Kinetics ; May Mike JN, Kravitz L. Recovery in Training: The Essential Ingredient.
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