Week 5: Training
By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly! Remember, at this point of season, you probably have two days of racing a week, a Tuesday and a Saturday, more than likely. Race days should be considered hard days, and remember, warm up and cool down are very important.
September 19, 2016, Monday: Warm up; 5-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
September 20, 2016, Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.
Or, if you have a race, after race, do a 25 minute fartlek, where one minute on, two minutes easy, repeat five times, and then cooldown
September 21, 2016, Wednesday: Warm up; 5-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
September 22, 2016, Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 4 times, no rests); 1-mile easy cool-down.
Or, if you have race today, consider, 20 minute fartlek, charging five hills, two minute up, three minutes easy, four times, then, cooldown.
September 23, 2016, Friday: Warm up; 5-mile run; 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
September 24, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down.
After race, get in a long cooldown.
September 25, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.