The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. The Intermediate 5K Run Program is best suited for those who have been running at least times per week for minutes.
If you are running less, it may be better strategy to start with the Beginner 5K Run Program and build your way up. The Advanced 5K Run Program follows the same progression as the Beginner and Intermediate Programs, but it includes longer endurance runs and more speed work. This program is geared towards seasoned 5K runners who are looking to improve their finish times and boost performance.
The Advanced 5K Run Program includes long runs up to 70 minutes, speed work, cross-training and strength and rest days. There are three key speed workouts that focus on improving speed, fitness and efficiency in running. The Advanced 5K Run Program is best suited for those who have been running at least 4 times per week for minutes for at least one year and have run a 5K. If you are running less, consider starting with the Intermediate 5K Run Program and building up.
Looking for personal coaching with Coach Jenny? Home Join the Winter Warrior Challenge! Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running The Intermediate 5K Run Program is best suited for those who have been running at least times per week for minutes. First Name Email Address. As Featured In:. Thank you! Major Kevin Lovell. Keep up the great stuff. Jeff Fulton. Jenny Hadfield is a super motivator who is a brilliant combination of someone who can encourage and push while actually giving expert substantial information.
We all have cheerleaders in our lives; … Read more Kathrine Switzer, first woman to officially run the Boston Marathon, author of Marathon Woman, and still running marathons! We have been thrilled to have Coach Jenny as one of our key partners in Canada Running Series over the past eight years. Coach Jenny is a font of knowledge for endurance athletes. It also helps speed recovery and reduces burnout.
If you're new to exercising and have been inactive, rest on the cross-train CT days for the first four weeks and then add the cross-training workouts into the schedule starting with week 5. Cycling, swimming, Pilates, yoga, strength training, group cycling and using the elliptical trainer or Stairmaster are great options.
Cross-training activities should be done at a moderate pace 60 to 70 percent of your max or a level of exertion. Stretch after every workout while your muscles are warm. October 31, FB Tweet More. Be the first to comment!
No comments yet. You don't have to do your runs on specific days, however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be low- or moderate-intensity depending on your energy levels and how far along you are in your training program.
Examples of different forms of cross-training include walking, biking, dancing, swimming, yoga, or any other activity other than running that you enjoy.
This approach will help reduce the risk of injury and stress on your joints, by allowing your body some time to recover between training sessions. Distance runner and coach John Honerkamp advises prioritizing easier workouts on non-running days. He also recommends taking your training up a notch with hill repeats to improve your speed and interval training to help you hit your target your 5K race pace. Interval training for runners is typically faster running at a high intensity , followed by slower intervals of recovery that are repeated during a single exercise session.
The Swedish Fartlek is a classic example of interval training for runners, as are pyramid intervals , which build both endurance and speed. Finally, be sure to stay well-hydrated throughout the training program and especially on workout days. As your runs become longer and more intense, be mindful of your blood sugar and fuel up about an hour before exercise.
Choose a small snack that combines lean protein with a healthy source of complex carbohydrates a half a peanut butter sandwich on whole-grain bread or a cup of whole-fat yogurt with fruit or a low-sugar protein bar to give you sustaining energy as you hit the road or track. 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! The relationships between exercise and affective states: a naturalistic, longitudinal study of recreational runners.
Running on a high: parkrun and personal well-being. BMC Public Health. Masters N. Parkrun eases the loneliness of the long-distance runner. Br J Gen Pract. Systematic review of the role of footwear constructions in running biomechanics: Implications for running-related injury and performance. J Sports Sci Med. Actively scan device characteristics for identification.
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