Welcome to our Run Club 5K Training Program. This program is designed to increase your speed and stamina, preparing anyone from beginning to intermediate runners achieve your goals in completing a 5K race.

The training program will work like this: you will pick two speeds, Speed 1 (S1) and Speed 2 (S2). Speed 2 is the target speed that you would like to compete the race at. For example 9 minute mile, a brisk walk, etc. At this speed you should not be able to comfortably talk when you are running/walking. This speed will elevate your heart rate. Speed 1 is a slow speed that is a 50% recovery. You should be able to comfortably talk at this speed.

Most of the time I will describe the day’s routine in terms of time, not distance. This makes it easier for you to tell how far you need to go, you will need to wear a watch or ipod with a clock.

This program is designed with 3 workouts per week, each lasting 20-35 minutes. You can do them on any day of the week, at any time of day, but I do recommend that you keep 1 day in between these workouts for recovery. You can do stretching and strength exercise on off days if you like. On Saturday mornings we’ll always do the third workout so plan accordingly.

Remember on Friday’s I’ll post the next week’s training program, along with some stretching and exercise instructions to help you avoid injury.

Week 1 – The week of March 1st

We’re going to start the program with a series of Tempo workouts. These are designed to work on your speed and stamina in a short amount of time. It will elevate your heart rate. At the end of the Speed 2 (S2) periods you should be out of breath.

Workouts 1, 2, 3

Brisk 5 minute warmup walk or jog (slower than S1). Then alternate 60 seconds of S2 and 90 seconds of S1 for a total of 20 minutes.

Stretches

To be perform directly after workout and then again that night before bed.

Hamstring Stretch – Lie flat on back in doorway. Place heel of one leg on door frame with leg straight. Slide buttocks towards door frame until you feel a good stretch. Do not overstretch. Stay in position 3-5 minutes and then switch and do other leg.

Calf Stretch – Stand facing wall with feet staggered one leg close to wall, knee bent, and the other straight about 12-18 inches back. Do a slight lunge by bending from leg and pressing into wall, keeping back heel down on floor. Hold this 1-3 minutes and switch to do other leg