5K training plan

A COUPLE OF NOTES: CROSS-TRAINING isn't necessarily a bad idea, but should be limited to rest days and easy days. Easy day cross-training should involve sustained aerobic activity like cycling or an elliptical trainer; rest day cross-training should be no-impact activity like stretching, yoga, or swimming. HELPFUL TOOLS: To help determine your training paces you can search for a pace calculator on the internet such as www.mcmillanrunning.com. Official Training Plan Welcome to my ten-week training plan sponsored by St. Luke's University Health Network. Good luck with your training.   - Budd Coates Questions? Send your questions to trainingtips@stlukeshalfmarathon.com. Emails will be responded to on a weekly basis. April 23, 2017 8:00AM Group Runs Lehigh Valley Road Runners offers training runs each week. Please visit http://lvrr.org for locations and times. These training plans begin 10 WEEKS PRIOR TO RACE DAY. BEGINNER TRAINING PLAN TRAINING NOTES: All runs should be at a comfortable, conversational pace unless otherwise noted. * (Week 9): Run 2 miles at a comfortable pace, 1 mile at the effort you want to run 5K, and then 1 mile at a comfortable pace. * (Week 10): 1½ mile comfortable pace, ½ mile just over race pace, ½ mile easy, 1 mile just over race pace, ½ mile easy. WEEK Sunday Monday Tuesday 1 4 miles Rest 2 miles 2 3 miles Rest 1 mile 3 3 miles Rest 1 mile 4 4 miles Rest 1 mile 3 miles Rest 2 miles Rest 10 5 4 miles Rest 2 miles 3 miles Rest 2 miles Rest 11 6 5 miles Rest 2 miles 3 miles Rest 2 miles Rest 12 7 5 miles Rest 2 miles 4 miles Rest 2 miles Rest 13 8 5-6 miles Rest 2 miles 4 miles Rest 2 miles Rest 13-14 9 5-6 miles Rest 2 miles 4 miles * Rest 2 miles Rest 13-14 10 4 miles Rest 2 miles 4 miles * Rest 2 miles Rest 12 Wednesday Thursday Friday Saturday Total 2-3 miles Rest 2 miles 2 miles 13 2 miles Rest 1 mile Rest 7 3 miles Rest 1 mile Rest 8 TRAINING NOTES: All runs should be at a comfortable, conversational pace unless otherwise noted. Miles w/speed: After running comfortably, with 2 miles to go in your run, do the following: Run 20-seconds at race pace followed by 40-seconds of easy running. Repeat for a total of 10 repetitions. Finish your run at a comfortable pace. 4* (weeks 5 & 6): 1½ miles comfortable pace, ½ mile just over race pace, ½ mile easy, 1 mile just over race pace, ½ mile easy. Tempo (weeks 7 - 10): Run one (1) mile at comfortable pace. Run two (2) miles just over race pace. Run one (1) mile easy. WEEK Sunday Monday Tuesday 1 4 miles Rest 2 miles 2 4 miles Rest 2 miles 3 5 miles Rest 3 miles 4 5 miles Rest 3 miles 4 miles w/speed Rest 3 miles 2 miles 17 5 5 miles Rest 3 miles 4 miles 4* Rest 3 miles w/speed 3 miles 13 6 4 miles Rest 3 miles 4 miles 4* Rest 3 miles w/speed 3 miles 17 7 6 miles Rest 3 miles 4 miles tempo Rest 3 miles w/speed 3 miles 19 8 4 miles Rest 3 miles 4 miles tempo Rest 3 miles w/speed 3 miles 17 9 6 miles Rest 3 miles 4 miles tempo Rest 3 miles w/speed 3 miles 19 10 4 miles Rest 2 miles 4 miles tempo Rest 3 miles w/speed 2 miles 15 Wednesday Thursday Friday Saturday Total 2-3 miles Rest 2 miles 2 miles 13 3-4 miles Rest 2 miles 2 miles 13-14 4 miles w/speed Rest 3 miles 2 miles 17 INTERMEDIATE TRAINING PLAN WEEK Sunday Monday Tuesday 1 6 miles 0-2 miles 4-6 hill miles 2 6 miles 0-2 miles 4-6 hill miles 3 7 miles 0-2 miles 4-6 hill miles 4 6 miles 0-2 miles 6 hill miles 8 miles * 0-2 miles 4 miles w/speed 0-3 miles 24-31 5 8 miles 0-2 miles 6 hill miles 8 miles * 0-2 miles 4 miles w/speed 0-3 miles 26-33 6 6 miles 0-2 miles 6 hill miles 8 miles * 0-2 miles 4 miles w/speed 0-3 miles 27-31 7 9 miles 0-2 miles 6 hill miles 8 miles * 0-2 miles 4 miles w/speed 0-3 miles 30-34 8 6 miles 0-2 miles 6 hill miles 8 miles * 0-2 miles 4 miles w/speed 0-3 miles 27-31 9 9 miles 0-2 miles 6 hill miles 8 miles * 0-2 miles 4 miles w/speed 0-3 miles 30-34 10 6 miles 0-2 miles 4 miles 5 miles * 0-2 miles 4 miles w/speed 0-3 miles 26 Wednesday Thursday Friday Saturday Total 6 miles w/speed 0-2 miles 4 miles 0-3 miles 20-29 6 miles w/speed 0-2 miles 4 miles 0-3 miles 20-29 8 miles * 0-2 miles 4 miles w/speed 0-3 miles 23-32 ADVANCED TRAINING PLAN TRAINING NOTES ON NEXT PAGE advanced TRAINING PLAN TRAINING NOTES: Hill miles: This run should include 3-6 hills of between 200-800 yards. Effort should be comfortable up, down and on the flat.   Miles with speed: After running comfortably and with two miles to go in your run, do the following: Run 20-seconds at race pace followed by 40-seconds of easy running. Repeat for a total of 10 repetitions. Finish your run at a comfortable pace. 8 miles * (weeks 3-9): All warm-up runs will be 3-miles and cool- downs will be 2-miles. 8x 1/4m at race pace with a 1/8m jog recovery. 6 Hill miles: This run should include 3-6 hills of between 200-800 yards. Effort should be comfortable up, down and on the flat. 5 miles * (week 10): Run 2 miles at a comfortable pace, 1-mile at the effort you want to run in the 5K, and then 2 miles at a comfortable pace.