Your 12 Week 5k Training Program, Week 11
Admit it. That first 5k is so close now that you can almost taste it. By the end of week 11 you will run for 30 minutes straight. That will be your final long run of this training period. Next week we will ease up a bit so that you will feel fresh and ready for your race. (Missed week one? Click here to get started!)
You will again have the option of adding a little speed work (or you can choose an active recovery workout instead). Remember to warm up before each workout with an 8-10 minute walk, and to cool down and stretch at the end. Spending some time with ice, on your knees, shins (or anything else that may be aching a little) is always a good idea. On your rest days you can strength train, yoga, Pilates, etc. if you want.
Day Two: Active Recovery. Warm up, then run for 20 minutes. Cool down, etc. Optional Speedwork: (Do this instead of the Active Recovery.) Warm up, then run for two minutes at your normal pace. For the next two minutes pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for two minutes. Repeat five more times (a total of six fast intervals). Cool down and stretch.
Day Three: Warm up. Run for 13 minutes. Walk for one minute. Run for 13 minutes. Cool Down.
Day Four: Rest.
Day Five: After your warm up, run for 30 minutes. Cool down, stretch, ice.
Day Six: Rest Day or Active Recovery. Warm up, then run for 15 minutes. Walk for one minute, then run for 5 minutes. Cool Down.
Day Seven: Rest.
Refer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.
The Long Run: At this point in your training, your long run should be at least six miles. Whatever it is right now, don’t add to it this week. Run the same distance as last week’s long run, or even cut it back a little if you were running over eight miles. The goal is to be in tip top shape and be rested and ready to go for your race.
The Interval Workout: A basic 400 meter interval workout on the track will do the trick, cutting back just slightly on the total distance (10 intervals instead of 12). The intensity will remain high. After your warmup, run 400 meters (once around the track). They should be run at about your 5K pace (about 90-95% of VO2Max). Recover by jogging or walking 200 meters. Repeat nine more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)
The Lactate Threshold Workout: Again, easing up just slightly on the total distance, while the intensity stays the same. On the road for this workout. After your one mile easy warm up, run one at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.
Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.
Nice job on week 11. One week to go!