Advanced Run 5k Training Plan Week 10
Daily BreakdownMonday - Easy Run
40 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 7. Cool down walking 5 minutes.
Congratulations! You've made it to race week! And that is the tough part! Race day is all about celebrating your active lifestyle.
Review your training log to remind yourself just how far you've come!
Tuesday - Rest
Go with what you know and avoid making any drastic changes to your exercise or diet program this week.
It may be tempting to workout more or eat a lot more veggies in the hopes to perform better but changing too much at once can wreak havoc on race day.
It is wise to maintain your program an go with what your body is use to. You are well prepared and will do well on race day!
Wednesday - Run
30 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 30 minutes at moderate effort (7). Include 3-4 30-second pick ups within the run. Pick up your pace to a challenging pace where you can hear your breathing and it feels just outside your comfort zone.
This is NOT at all out gut-wrenching pace, simply one more notch up from where you were running. Keep the pick-up to 30 seconds maximum. Your effort level should be at an i-Rate scale of 8 or heart rate of 80% of maximum. Cool down walking 5 minutes.
Race morning follow everything you've practiced all training season. From apparel and shoes to your pre-race meal, go with what you know. Every training session was a "dress rehearsal" for race day.
Practice your Race Eve Dinner, breakfast and everything you plan to wear on race day. The more prepared you are, the less can go wrong.
Thursday - Rest
If you are nervous about participating in the race, you are feeling very normal emotions, especially if you are a first-timer.
Being nervous is good. It means you respect the distance and are excited about participating in the race. When the nerves kick in, take a few minutes and reflect on all the training sessions you did this season.
You are very well prepared and the excitement and nervousness you feel is all part of the journey.
Friday - Run
30 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 30 minutes at an easy effort level 6-7. Cool down walking 5 minutes.
Line up according to your estimated pace on race day. This will accomplish two very important things; you will not get caught up in going out too fast, and you will avoid getting bumped and pushed by participants faster than you.
The front of the pack is reserved for the super fast and elite [they finish the race before we reach the half way point!]. The middle of the pack is for the "kinda fast" participants moving at about a 10:00-12:00 pace per mile.
The middle to end of the start line is the VIP area for the mortal participants going at a 12:00 minute per mile. This is the place to start efficiently and get right into your tempo without having to deal with lots of runners passing or bumping you. It's also where all the "fun" is happening too!
Saturday - Run
20 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 20 minutes at an easy effort level 6-7. Cool down walking 5 minutes.
Take the day to relax and review the race information (directions, start times, course).
Sunday - 5K Race!
Rise early enough to arrive at the race 45 minutes prior to the start. That will give you plenty of time to park, find the race, and use the bathroom too!
Line up in the middle to back of the pack to avoid getting swept up in the speed of the crowd and excitement. Start out slowly and gradually increase your race pace one you reach the halfway point!
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