Good day walkers and runners! It is time to get moving on your goals for the upcoming 5K. I have written a couple programs for various levels. Please take a moment to look over the programs and see which one fits your needs and starting point.
>> please email me if you have questions or concerns - nicolego@acac.com or trainwithnicolego@gmail.com
First Timers
Best for those new to running, or have been away from running for some time. You will be running 3 times per week. Each time you run, you will be completing the distance listed for that week.
** If you can run the entire time, that is great. However, there is nothing wrong with running for a little then switching to a walk.
**** if you cannot run the entire time, try the 1 to 1 ratio for walk to run. Walk for one minute, then run for 1 minute, repeat this until you are done with the needed distance
Example Exercise Week: Monday, Wednesday and Friday
>> please email me if you have questions or concerns - nicolego@acac.com or trainwithnicolego@gmail.com
First Timers
Best for those new to running, or have been away from running for some time. You will be running 3 times per week. Each time you run, you will be completing the distance listed for that week.
** If you can run the entire time, that is great. However, there is nothing wrong with running for a little then switching to a walk.
**** if you cannot run the entire time, try the 1 to 1 ratio for walk to run. Walk for one minute, then run for 1 minute, repeat this until you are done with the needed distance
Example Exercise Week: Monday, Wednesday and Friday
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 | April 1 - 7 April 8 -14 April 15 -21 April 22 - 28 April 29 - May 5 May 6 - 12 May 13 - 19 May 20 - 26 May 27 - June 2 | 0.5 mile 0.75 mile 1 mile 1.25 miles 1.5 miles 2 miles 2.5 miles 3 miles 3 miles --- RACE WEEK! |
Intermediate
Best for runners who have been running over the winter and wish to increase their pace. This program is designed for 3 days a week. The workouts will include: two interval workouts and one longer run
Intervals or pick-ups - a period of time (example 1 minute) or distance (a half mile) in which you pick up your tempo, after which time you come back to a recovery pace for that same or less amount of time. Example of a pick-up pace might be 10 min miles, a recovery pace of 12 min miles. The pick up pace should be pushing you outside your comfort zone a bit, while the recovery pace is comfortable.
Example Exercise Week: Monday, Wednesday and Saturday
Best for runners who have been running over the winter and wish to increase their pace. This program is designed for 3 days a week. The workouts will include: two interval workouts and one longer run
Intervals or pick-ups - a period of time (example 1 minute) or distance (a half mile) in which you pick up your tempo, after which time you come back to a recovery pace for that same or less amount of time. Example of a pick-up pace might be 10 min miles, a recovery pace of 12 min miles. The pick up pace should be pushing you outside your comfort zone a bit, while the recovery pace is comfortable.
Example Exercise Week: Monday, Wednesday and Saturday
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 | April 1 - 7 April 8 -14 April 15 -21 April 22 - 28 April 29 - May 5 May 6 - 12 May 13 - 19 May 20 - 26 May 27 - June 2 | 3 miles 3.5 miles 3.5 miles 4 miles 4 miles 4.5 miles 4.5 mile 5 miles 3 miles | Day 1: 2 miles of intervals 2.5 mi of intervals 2.5 mi of intervals 3 mi of intervals 3 mi of intervals 3.5 mi of intervals 3.5 mi of intervals 4 mi of intervals RACE WEEK! |
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Seasoned runners and those looking for a new program - I would be happy to design something specific to your needs! Please email me and we can discuss.
More detailed help will be coming each week. Let's work together to have a great race!
More detailed help will be coming each week. Let's work together to have a great race!
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