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Beginner's 5K Training Schedule

Posted By Susi May on Aug 17, 2016 at 8:39PM

Running your first 5K race is a magical thing! You train, you run, and you realize that the adrenalin of the race and crossing the finish line is a unique high. Many consider the 5K distance a gateway race, meaning completing this distance leads to other races. If you can run 3.1 miles, then why not try for 6.2 and compete in a 10K? Why not tackle a triathlon?

Physical therapist and running specialist Julie Ann Dougery of the CMPC Running Clinic created this 5K training schedule just for us. Her goal is to help you run a 10-minute-mile race and train injury-free. Before starting this 11-week schedule, you should be able to run 20 to 30 minutes continuously without pain. The plan has you running three days a week, supplemented with cross training, but be sure to rest at least one day a week.

Check out the training plan below.

Torch Calories at the Track: Outdoor Interval Workout

Posted By Susi May on Aug 17, 2016 at 7:40PM

Interval training torches calories, increases your speed, and targets belly fat and with this trifecta of benefits, what's not to love? But intervals are tough, both mentally and physically. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

This workout involves sprinting, so run as fast as you can. Since this run can be a little confusing, before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout. Even if you don't like to race, this is a great way to add spark to your running routine and help you move past a weight-loss plateau.

Warmup

Four slow laps around the track
Dynamic warmup

  • 20 high-knee marching steps
  • 20 butt kickers
  • Skip 20 steps
  • Skip with kick 20 steps
  • 20 heel walks
  • 20 toe walks

Intervals

Note: You can walk or jog slowly during the recovery period

Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!

Cooldown

Jog 800 yards
Stretch

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.

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