5k Advice...

HawkeyeGuy

I'm looking for an advanced short distance runner for some advice. My wife and I want to run a 5k on July 4th...that gives us a month. She is a pretty consistent middle distance runner (long runs of 5-8 miles once every other week). I'm more of a cross-trained guy, lift twice a week, and run slow 3 miles twice a week.

Neither of us has very fast leg turnover. We've both run a marathon, me a 4:05 and her about 5:00. So, here's my deal, are there any experienced trainer types out there that could recommend a 30 day program for us to run a decent 5k, and then we can use that as a starting point to set PR's from. We're both dedicated to a plan once we get it, but I'm having trouble finding anything with that short of a horizon.

Thanks!!!!!!

00Angela00

I work at a sports medicine clinic and this is a program that our docs give patient's in order for them to work up to running long distances. It is designed for people just starting the program so since you have already been running for a while you could add this ontop of your normal. So lets say you are able to run for 20 minutes straight already, run for 20 minutes than start level one on top of it (or start at a higher level) until you can run the 5 k straight through. This can also be done with increasing your speed. YOu can jog instead of walk and run/sprint instead of jog (so jog 3 minutes, run/sprint 4 minutes, etc)


Stage 1:
Walk 4 minutes, jog 1 minutes, repeat 3 times
total = 15 minutes

Stage 2:
Walk 4 minutes, Jog 2 minutes, repeat 3 times
total = 18 minutes

Stage 3:
Walk 4 minutes, Jog 3 minutes, repeat 3 times
Total = 21 minutes

Stage 4
Walk 4 minutes, jog 4 minutes, repeat 3 times
total = 24 minutes

Stage 5
Walk 3 minutes, jog 4 minutes, repeat 3 times
total = 21 minutes

Stage 6
Walk 2 minutes, jog 4 minutes, repeat 3 times
total = 18 minutes

Stage 7
Walk 1 minute, jog 4 minutes, repeat 3 times
total = 15 minutes

Stage 8
Jog continuously 15 minutes

Progress to next stage only if you are PAINFREE before, during and after exercising. If you have not injuries, than stay at each stage for at least 3-4 days.

Chenoachem

The website for runnersworld.com has a new trainer setup. You put in your goal and time frame and where you are at and it will create a training schedule for you.

Good Luck.

naugustyniak

The website for runnersworld.com has a new trainer setup. You put in your goal and time frame and where you are at and it will create a training schedule for you.

Good Luck.

That is a great one. I am using it too.

annaliza

Come to the MFP Runners Club thread....we have some experts there that can help you.