Making the Most of Your 5k Training

1. Making the Most of Your 5k Training Marty Gaal, CSCS One Step Beyond www.osbmultisport.com

2. Overview of intermediate to advanced 5k Training • Run 4 to 5 times per week • Build your mileage through frequency, then duration • Take at least one day off from exercise • Core strength training will help your 5k performance • Include optional cross training activities like • Cycling or elliptical training • Power UP Group Fitness classes • Strength training – free weights, yoga, pilates • Swimming or aqua jogging

3. Key Running Sessions • Track or tempo road workout • Long run up to 10 miles • Hilly terrain workouts • Drills session • Easy runs

4. Track workouts • Always warm up 10 minutes or more • Control your effort • Build your time and effort over periods of time (weeks and months) • Keep your pace during intervals to your 5k pace with equal rest to begin, ie • 400 meter in 90 seconds / 90 second rest

5. Sample track workouts • 6 to 8 x 400s at 5k pace with equal rest • 4 to 6 x 800 at 5k pace + 10 seconds per lap on 3 minutes rest • 2 or 3 x 1 mile at 5k pace with 5 to 6 minutes rest

6. Sample tempo road workouts • 5 x 2 minute at 5-10k pace / 2 minute easy • 10 x 1 minute at 5-10k pace / 1 minute easy • 6 x 3 minutes at 10k pace / 2 minutes easy

7. Long runs • 5k training a good long run is 8 to 10 miles • Should be comfortably aerobic (conversational but not easy) to comfortably fast (not hard, but not easy) to maximize effectiveness • Hilly dirt roads are the best surface for long runs

8. Running drills • High knees / fast feet • Sideways • Bounds (skips) • Heel kicks • Strides • 1 or 2 times per week to improve stride efficiency

9. Building your resilience • Your muscles, tendons, and ligaments go through an adaptation phase – your body gets used to the repeated stress of exercise • Adaptation is caused by muscle hypertrophy (growth), cellular adaptations, and strengthening of soft tissues like tendons • Requires consistency & frequency – exercise every 24 to 48 hours or so to continue improving

10. Building your speed • After several weeks of regular training, your body will be able to go longer at the same speed, or faster at the same distance, then when you started • Decrease your rest interval • Increase your speed during work intervals • Increase the number of repetitions done (12 x 400 instead of 8 x 400) • Increase your speed at aerobic threshold effort (comfortably fast pace) • Higher stride rate is generally more efficient

11. Physiological systems • Establishing your lactate threshold heart rate in order to determine training zones is a good idea (Joe Friel Heart Rate Training) • Determining your training paces is also a good idea (Jack Daniels Running Formula) • A 5k uses both aerobic and anaerobic energy systems at the competitive level

12. Cross training ideas • 20-30 minute easy bike ride • 20-30 minute elliptical or rowing machine (or 10 minutes of first, 10 minutes of next) • Free weights, Yoga, Pilates, Circuit Weights • Power UP Group Fitness classes

13. 5 Week Training Plan – week 1

14. 5 Week Training Plan – week 2

15. 5 Week Training Plan – week 3

16. 5 Week Training Plan – week 4

17. 5 Week Training Plan – week 5

18. Avoiding injuries • Build into your training routine gradually – don’t overdo it • Get adequate sleep and nutrition • Listen to your body • Watch your footing • Use specific running shoes for training • Watch your footing

19. About the presenter: Marty Gaal is a certified strength and conditioning specialist (CSCS) and USA Triathlon coach who resides in Cary, North Carolina with his wife Brianne and their dog, Tassie. Marty has qualified for the Boston Marathon and Ironman Hawaii. Coaches Marty and Brianne works with swimmers, runners, and triathletes to improve their times, fitness and overall health through their company, One Step Beyond. You can read more about their services online at www.osbmultisport.com.