UA5k Team – Week 3!

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February 17, 2013 by Darlene McC

Sorry this is posting so late this weekend, Amazons.  A few of us went out last night and had a little too much fun.  It’s severely compromised my ability to produce this post today.  We’ll keep it short & sweet.

By now you’re getting in the groove with 2 weeks under your belt.  Stick with it, keep scheduling your workouts and treating them like a set commitment.  You’ve got this.

This Week’s Homework:

Couch to 5K (Beginners) Week 3:

Our beginners we’re working from the Couch to 5k program.  There are a million apps to support you in your growth to becoming a 5k Aficionista, including RunKeeper & Map My Run.  Both have “Couch to 5k Trainers” that cue you when to run and walk.  Week 3 of Couch to 5k is:

Workout 1 Workout 2 Workout 3
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

Urban Amazon Faster 5k Week 3:

More experienced runners who are on the UA Faster 5k program.  This week we’re repeating the workouts from week 1 to give your body time to acclimate to it’s new level of effort.

A few quick labels in the workout:

Hills: Hill repeats are great for building hamstring strength and learning to run from your BUTT (and hamstrings.  But I just like saying it.)  Find a hill of decent length that takes about :45 to 1:00 to run up.  As you get stronger and faster you may need a bigger hill.

Tempo. In a tempo run you pace at your wanna-be “race tempo” in bursts.  You’ll need a well-known mile, whether a track or using a running app with your smart phones GPS.   For example: Say Jane currently runs a 10 minute mile 5k pace, but wishes she ran at 9:00.  She’s going to do half a mile shooting for 9:00 (which will feel really fast to her) and then run a mile for 10 minutes to catch her breath.  Then repeat.

Workout 1 Workout 2 Workout 3
Hill Time! Time to cut down your recovery by 30 seconds. Only take 2:30 to jog back down to the bottom of the hill.  TEMPO! Go 3/4 of a mile at “desired” pace but keep the same recovery distance. Repeat 3 times. Long & Strong. Go out an get one in; but keep it under 8 miles.

GO GET IT!

UA5k

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