How are you feeling so far? If you’re sticking with the 5K training plan, you should be noticing significant changes in your body now: more energy, better sleep, a desire to push harder. You might have even dropped a few pounds.
This is the fifth article on how to get in shape for the Iron Pigs i-Run 5k and Piglet run, September 16th at Coca-Cola park in Allentown. Read the previous articles first:
By this point, your body should be into the swing of things. Your running days should be easier and you should feel unsatisfied at the end of your training. Unsatisfied because your body is asking you to do more, push harder. But as we’re training for an event, building strength and endurance slowly is key. Trust me. Stick with this gradual improvement regimen and you’ll run the 5K on September 16th with ease.
You’re now also training harder and putting more stress on every joint, ligament, tendon and muscle from your hips to your toes. If you’ve been lax on a warm up and cool down stretching routine, it’s essential that you start doing it now. For the basics, check this page on stretching exercises. Many running injuries are simply due to the runner’s impatience – jumping right in without a proper warm up. Stretching before and after exercise is an incredibly simple way of protecting yourself from serious injury, yet is ignored by so many amateur athletes.
This week’s training
Last week your training intensity increased and this week and every week from now until race time we’re going to increase it a little more.
- Monday/Wednesday/Friday: Walk 2 miles or cross-train with a cross country ski machine, elliptical machine, or bike
- Tuesday/Thursday: Run/Jog for 20-25 minutes on your training course. You should be able to cover 2 miles in that time. If you’re getting winded easily, don’t stop running, go back to your interval training and mix walking with running.
- Saturday: REST (allow your muscles and cardiovascular system time to grow)
- Sunday: Walk or run 2 miles
- Remember to stick to the runners diet plan
This training schedule was designed by Olympian Jeff Galloway, a member of the 1972 Olympic team. It’s designed for optimum performance and strength.
Good luck! If you haven’t registered for the i-Run Pigs 5k yet, sign up here.
***Health check: If you have a history of heart disease, obesity or lung ailments, please check with your physician before training. The i-Run pigs 5K also includes a walk, so if you’re not fit to run, you can still participate.