Advanced Run 5k Training Plan Week 8

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes - then run for 45 minutes at an easy effort level 7. Cool down walking 5 minutes.

The goal for every run is to finish feeling strong enough to want to do it again ? not so tired that you throw your shoes in the closet never to been worn again.

• Find 45 minute Routes
• Add this workout to your diary

Cross-train with non-running, low impact activities for 30-45 minutes.

Optimal cross-training activities include cycling, strength training, yoga, stairclimbing, group exercise classes and more.

Reward yourself by scheduling a massage. It is the perfect compliment to your training program.

• Find 45 minute Routes
• Add this workout to your diary

Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Then Repeat the following 4 times:Run 5 minutes comfortably hard pace at 85% heart rate or 8.5 on the i-Rate Scale followed by running 2 minutes at an easy pace to recover.

It is key to be disciplined and run the easy segments easy. Otherwise the quality of your running and progressing is compromised. After the ten-minute repeats, cool down running 5 minutes easy followed by 10 minutes walking easy.

If you come across a hill en route, have no fear. Keep your torso tall an shorten your stride going up and lengthen your stride and lean slightly from your ankles going down. Keep your pace slower going up so you can enjoy the downhill!

• Find 46 minute Routes
• Add this workout to your diary

Cross-train with non-running, low impact activities for 30-45 minutes.

Optimal cross-training activities include cycling, strength training, yoga, stairclimbing, group exercise classes and more.

Skipping breakfast is a sure-fire way to skipping your workouts too. Start the day with a meal rich in complex carbohydrates and lean protein and you'll have the energy to get through your day!

• Find 45 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 6-7. Cool down walking 5 minutes.

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 30 minutes easy, then run 15 minutes at your target 5K race pace (and no faster) and finish with 25 minutes at an easy effort to cool down.

Learn to pace yourself while running. Mark out a course in your neighborhood and keep track of your time, or even better use a speed distance monitor to track your on-the-run pace. Pacing is the key to a successful race.

• Find 70 minute Routes
• Add this workout to your diary

Rest from activity today and enjoy the day!

Disclaimer

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