UA5k Week – Week 5

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March 3, 2013 by Darlene McC

Happy Sunday, Amazons!  My apologies for the late post; I was travelling to SUNNY LOS ANGELES this weekend.  I had a great trip, hopefully you had some great runs.  But it’s time to plan for next week:

This Week’s Homework:

Couch to 5K (Beginners) Week 5

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 5 of Couch to 5k is:

Workout 1 Workout 2 Workout 3
Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes))
Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Urban Amazon Faster 5k Week 5

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
Another Round of Hills! Cut your recovery time again – charge down the hill and take only 2 minutes to jog back down. Add another repeat, making it 5 this time.  More Tempo! Just like more cow bells, you want to keep this up. 1 mile of “desired” pace, recover, repeat 3 times. Long & Strong. Feel free to add more miles, but keep it under 10.

UA5k

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