Intermediate%205k%20Training%20Program

Intermediate%205k%20Training%20Program - 400 meters. So 3 x...

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Intermediate 5k Training Program (CT=Cross-Train, IW=Interval Workout, EZ=Easy) Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 CT or rest 3x 400 IW 2 m run 30 min tempo Rest 5 m run 30 min EZ 2 CT or rest 4x400 IW 2 m run 30 min tempo Rest 5 m run 35 min EZ 3 CT or rest 4x400 IW 3 m run 30 min tempo Rest 6 m run 35 min EZ 4 CT or rest 5x400 IW 3 m run 35 min tempo Rest 6 m run 40 min EZ 5 CT or rest 5x400 IW 3 m run 35 min tempo Rest 7 m run 35 min EZ 6 CT or rest 6x400 IW 3 m run 40 min tempo Rest 6 m run 40 min EZ 7 CT or rest 6x400 IW 3 m run 40 min tempo Rest 7 m run 45 min EZ 8 CT or rest 3 m run 30 min tempo run 2 m run Rest Rest 5 k run Crossing-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (e.g., biking, swimming, elliptical trainer) at moderate effort for 45-60 minutes. Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking
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Unformatted text preview: 400 meters. So 3 x 400 would be three hard 400s, with a 400 m recovery in between. Rest: Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you wont see much improvement. Fridays are a good day for rest because you just did a speed workout on Thursday and you have your longest run of the week tomorrow. Tempo Run: Tempo runs help you develop your anaerobic threshold , which is critical for fast 5K racing. Start your run with 5-10 minutes easy running, then continue with 15-20 minutes running near your 10K pace (but not at race pace), and finish with 5-10 minutes cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."...
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