Training Plan – 1 Pint to 5K.

We here at Fill the Steins are big supporters of stein filling. We are also big supporters of Erin’s Run, a 5K memorial race in Bangor, ME, to end domestic violence. We are not, however, big supporters of unpreparedness when it comes to racing and the potential running injuries that can sour a would-be inspiring event….So here is a solid five week plan that will get you out of the Bear Brew and into some Nikes so that you will be prepared to honor Erin and raise some funds for a great cause; without taking any diggers along the way.

 
With race day fast approaching on Sunday morning, May 3, time is of the essence for proper training. There are many much longer programs out there (I always promote Hal Higdon’s website for training) but since you are likely reading this on a mobile device while enjoying a cold one and just remembering to register for the event, you’re going to have to settle for the accelerated plan.
 
For people who don’t run regularly, a 5K race (3.1 miles for us Americans still refusing to accept that silly metric system) is not easy by any means, but it is a great introduction to the joy of road racing. The way I suggest the novice should approach training for this distance is to work on intervals of running and walking, gradually increasing the running time while decreasing the walking periods. The goal is to be able to jog the entire course without a break. Don’t worry about going too fast, just keep a steady pace and concentrate on maintaining your form (i.e. just keep running the same way). Racing any distance from 5 kilometers up to 26.2 miles is all about endurance, understanding the normal pain that comes with exertion, and mentally overcoming the urge to stop. Once you’ve concurred your first race, you’ll find that you’ll be much less worried about making it to the finish line of the next race.
 
This is a basic week plan that can be modified as needed but the key is to commit to it. March Madness will be just finishing so there are no good excuses for missing training. If you have to get up early, stay up late, even skip a happy hour or two, it’ll all be worth it when you feel the feeling of accomplishment of crossing the finish line knowing you’ve done your best. Before and after each workout be sure to stretch. Also be sure to hydrate and get a little grains or a banana when you are finished to refuel. This will help your body rebuild muscles and tendons, getting you ready for the next run. Another suggestion is to bring your smart phone for some music and download the Run Keeper app to track your progress.

I’ve tried to base the plan around intervals of brisk walking and running at a comfortable pace (i.e. not too tired to converse with a running buddy). The intervals start out with equal walking and running and gradually progress to 5 min running with 1 min walking periods…and by this time, you’ll also hopefully be running a few miles without the need to walk. During the rest days, you can do some non-running exercises but don’t overdo it…it’s crucial to give the body some time to rest and rebuild.

March 31

Monday – run 1 minute, walk 1 minute, repeat until you’ve gone 2 miles
Tuesday – rest
Wednesday – run 2 minutes, walk 1 minute, repeat until you’ve gone 2 miles
Thursday – walk 3 miles
Friday – rest
Saturday – run 1 mile (Try not to stop to rest – a slow pace is perfectly fine.)
Sunday – rest
 
April 7
Monday – run 2 minutes, walk 1 minute, repeat for 3 miles
Tuesday – rest
Wednesday – run 3 minutes, walk 1 minute, repeat for 2 miles
Thursday – walk 3 miles
Friday – rest
Saturday – run 1 mile
Sunday – rest
 
April 14
Monday – run 3 minutes, walk 1 minute, repeat for 3 miles
Tuesday – rest
Wednesday – run 4 minutes, walk 1 minute, repeat for 3 miles
Thursday – walk 4 miles
Friday – rest
Saturday – run 2 miles
Sunday – rest
 
April 21
Monday – run 4 minutes, walk 1 minute, repeat for 4 miles
Tuesday – rest
Wednesday – run 5 minutes, walk 1 minute, repeat for 4 miles
Thursday – walk 4 miles
Friday – rest
Saturday – run 3 miles
Sunday – rest
 
April 28
Monday – run 5 minutes, walk 1 minute, repeat for 4 miles
Tuesday – rest
Wednesday – run 3 miles
Thursday – run 1 mile
Friday – rest
Saturday – walk 2 miles
Sunday – 5K!
 
 


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