Now usually I give distance running a hard time, but today I'm all positive.
So this one is for all the runners out there...here's another question I answered for the folks at Women's Health Magazine.
(And don't miss the link below that will take you to 2 very inspirational running stories, including one from a personal client serving in Iraq.)
What's the best way to cram for a 5k next month?
Answer:
First, invent a time machine. Go back 2 months in time and start training when you should have!
But let's say you have 4 Weeks to a 5k - But the truth is you really only have 3 weeks of training. That's right...just 3 weeks of training and 1 week of pre-race tapering.
Did you know that in that last week you can easily do more harm than good by training too hard? That's why your last workout should be at least 3 days prior to the 5k.
In the first 3 weeks you will train 3 times per week:
I.e. Tuesday, Thursday, and a long session on the weekend.
In Session 1, the Tuesday, you'll focus on long interval training. You're going to run for 3 minutes at a pace you could hold for 10 minutes. Then walk for three minutes. Your heart rate should get up to 90% of your maximum heart rate by the end of the 3 minutes of work. Then the walk interval should bring it down to below 60% of your max heart rate.
In session 2, on Thursday, you'll focus on traditional distance running. Run for 30 minutes at a comfortable pace - walk for 1-2 minutes in the middle if you need a break.
In the weekend session, you'll run 5k at slightly faster pace than you ran on Thursday. Run the course if you can - it's important to know what you can expect on race day. In weeks 2 and 3 try to perform the Sunday run a little faster.
In addition, one day per week, perform a bodyweight strength training circuit of squats, reverse lunges, side plank, pushups, inverted rows, stability ball leg curls, and planks.
NOTE: If you are a beginner, ignore the above instructions. Instead, simply start with a run-walk program. Run for 30 seconds to 1 minute, then walk for 2 minutes. Each week increase your run time by 30 seconds. keep the walk time the same. Do this each workout.
In the last week, do only the Tuesday training session. Walk on Thursday. Have a great race on the weekend!
Running is okay, but it's not "the be all and end all" of fat loss and fitness,
Thanks for going there Craig. I know how you feel about endurance training, and I've been really searching for a good program to keep some mass on while I'm in training for my tris. That bodyweight circuit is similar to what I've been doing, but it helps. Thanks!
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