4-Week 5K Training Program

Music/v4/9c/06/1e/9c061ec0-73de-865f-13e1-88eb69f49fd5/source/1200x630bf.jpg' alt='4-Week 5K Training Program' title='4-Week 5K Training Program' />Week Sprint 2x Balanced. Program Structure. Each Discipline has a short and long session per week. The Short session will be 6. Week 4 of Month 1, 2 and 3 is a 2. You only increase your duration on week 2 and 3 by 1. K_TLM.jpg' alt='4-Week 5K Training Program' title='4-Week 5K Training Program' />If done correctly, it is possible to crash train for a half marathon. Whether its an injury, an illness, work stress or scheduling that threw you off track. Speed Intervals sessions, hill sprints, tempo runs more. Speed Intervals sessions, hill sprints, tempo runs more. Beginners 5K 8week training plan 913 miles per week Select This Plan Intermediate 5K 8week training plan 1420 miles per week Select This Plan. K-IMAGE.png' alt='4-Week 5K Training Program' title='4-Week 5K Training Program' />This 4week walk run plan starts with daily walks and helps you work your way up to running. By the final week, youll be completing 4 miles per workout Issuu is a digital publishing platform that makes it simple to publish magazines, catalogs, newspapers, books, and more online. Easily share your publications and get. This fourweek 5k training plan is designed for beginner runners and walkers who want to build up to running a 5K in one month. If youre signed up for a 5K thats four weeks away, heres an intermediate training schedule that will prepare you to run a great race time. A golden rule. Week 1 starts off at the prior months week 3 so we dont automatically start increasing duration after a rest week. The last month incorporates your peak duration followed by 2 weeks of tapering so your body can appropriately rest and heal to get ready for your race day. YOU WILL NOT LOSE PERFORMANCE  So dont worry. This tapering is very necessary. If you find you cant make a day of training, dont fret. Move it back a day, double up or just let it go. Swim. Speed workouts Do these workouts on the short swims. These workouts should include shorter swims with recovery in between but focusing on swimming fast ex. Program details of the 20 week sprint triathlon training plan including details on the swim, bike and run routines. With a custom training plan, expert coaching support, and a supportive community, youll have everything you need to achieve your goals We take the guesswork out of. Endurance swim a straight 5. Strength these workouts include medium distance swims ex. Try to include some stroke drill work in every workout. Do the strength workouts for medium swims on the swimming emphasized program if your swimming needs most improvement. If new to swimming, lessons or a master program will be incredibly beneficial to your swim. Bike. I would follow the same method of warm up from the run for your bike  Start with a 5min walk, 3 5minute light, slow jog, 5min walk, LIGHT, gentle stretching, 5min walk THEN start your biking. OR start out at an easy pace at a higher cadence of 9. Then spin for a few minutes at normal cadence at about 7. Stretch.   Transition to your regular cadence and workout. On spinning, work on a high cadence 9. A cycling computer will aid you greatly so your spinning is consistent. A flat ride or just spinning on a trainer or in a spin class keeping the tension low will work. For strength, ride with hills, spinerval tape, spin class, all will work for a good workout. For cool downs, slow your pace and increase your cadence for the last 5 1. Get off your bike and walk for 1. Follow with some light, gentle stretching, walk a little more. Have a more intensive stretch later that daynight. Cool downs eliminates lactic acid, brings your heart rate to normal and prevents muscle cramps. Run. Get fitted for a proper running shoe  at a dedicated running store FIRST  A lot of injuries can be avoided this way. Avoid running on asphalt or concrete. A good warm up is imperative to a safe run. A recommendation is to start with a 5min walk, 3 5minute light, slow jog, 5min walk, LIGHT, gentle stetching, 5min walk THEN start your run. Doing this will get some blood flowing to your muscles before stretching. NEVER stretch a cold muscle. If you find that you start getting tired midway through your run, add some walking intervals BEFORE getting tired. Example  On your 3. Try this warm up, run 1. Break your long runs up into 13rds or 12s with 2minute walking intervals before you get tired. Trying to push yourself through a tiring last part of your run is a recipe for injury. Cool down.   Very important. Cool downs eliminates lactic acid, brings your heart rate to normal and prevents muscle cramps. Walk for at least 5 1. The more the better. Do a LIGHT, gentle stretch session after your walk, walk some more. Later that daynight, do a more intensive stretching. Heart Rate Training Is it for youIf you are new to endurance sports or maybe have been out of it for at least a year, then I would recommend the following Dont worry about it if you have no problems restraining yourself from going fast. If you can maintain an easy conversation pace, not sweating or sweating a little, then there is a good chance that you are training appropriately and not pushing to hard. WORRY about it if you find yourself always pushing too fast, inconsistent pace, you tend to die near the end, sweating buckets or exhausted after your workout. Check out the articles at Heart Rate. There are several other common methods, lactate threshold being another. Typically for your first year, for the Karvonen formula, stay in zone I. Long Slow    5. MHR of max heart rate and II. Endurance   7. Mainly in the second zone though. This could be an RPE of 3 4 in the modified RPE Real Perceived Exertion chart. Of course, if you have a years worth of base under you, then HR training will make you more competitive by training your body through the different zones throughout the week. Essentially cycling volume with intensity. This will increase your average pace as you will be doing tempothreshold and interval HR training. HR rates above the endurance and recovery zones. Typically you would train in zones above your endurance zone on your short and medium sessions while saving your long session for the lower endurance zone. This method is called periodization training and lots of info can be found. Bricks Race Specific Training. See the cells with the grey background in the final 2 weeks of your training plan  These are brick workouts. As your volume starts decreasing 2 weeks leading up to your race, you will want to mimic the swim to bike and the bike to run transition back to back. This is your race specific training. Youtube Er For Iphone Cydia more. Bike to run will be the most difficult. These sessions should be done at your zone 1 2 pace or 2 3 modified RPE. We want these EASY. Also what helps others for the bike to run is to tack on about 5 1. Karvonen zone 1 or zone 2 3 modified RPE. Strength Training. Weights are very important and most often overlooked for triathlon training. We need to keep our bones, tendons and joints strong  Strength training 2 times per week is a great injury prevention. For your schedule, fit 2 days of strength anywhere in the program. Just make sure you still keep at least 1 2 days of total rest per week. Other Notes. If doing any speed work or training at a higher heart rate zones, do them on the short sessions. Always keep your long sessions easy going. You will note that the minutes are not rounded to zeros and fives like most other programs, example 3. NOT 3. 0, 3. 5.   I do not round up or down as, in doing so, I would be violating my personal 1. Plus its a more consistent program in my opinion. OTHER QUESTIONS  Go to the forum. That is where we all hang out. We would love to help you succeed. Have program suggestions  Would love hear them. I recognize certain techniques will work for certain people.