Here we go... this is an 8-week Training Schedule. At the end of the 8 weeks it has you running a 10K. SO - you'll definitely be ready for a 5K or 4.4 mile beach run or 10K!
This schedule is 'suggested' and it's for intermediate runners. So kick it up or knock it down as needed. Also, switch it around depending on your schedule... cross train on a Monday and rest on Sunday, etc. Most importantly, HAVE FUN!
Click HERE for your I LAVA RUNNING Group Training Schedule.
Warm Up: What type of warm up to do before a run? Well... a warm up run, of course! Before doing sprints or any fast running, do a warm up run of about a mile, then stop and stretch for about 5 minutes, then start your run for real.
Runs: Your normal runs should be done at a comfortable pace. If you are with a running buddy, you should be able to hold a conversation. If you can't, slow down.
Tempo Run: A tempo run is a steady run with a buildup in the middle.
A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy
running, build to 10-20 minutes near the middle, then 5-10 minutes easy
toward the end. The pace buildup should be gradual, not sudden, with your top speed after the half-way point and only for a few
minutes. You can do tempo runs almost anywhere: on the road, on trails
or even on a track.
Interval Speed: For the set distance (1.5, 2 or 2.5 miles), do interval speed work. For instance, sprint from one telephone pole to the next, then jog to the next telephone pole. Continue this for the set distance. Or do speed work on a track. A fast pace for 400m, then jog 400m...
Cross Training: Your choice: swimming, hiking, cycling, walking, other forms of aerobic
training or some combination that could include strength training. If you feel like it, go for a jog, this is all about YOU, your cross training should be your choice. But don't
make the mistake of cross-training too vigorously. Cross-training days
should be considered easy days that allow you to recover from the
running you do the rest of the week.
Stretch & Strengthen: Also important as part of the warm-up is stretching. Please don't neglect it - particularly on days when you plan to run fast. Strength training is
important too: push-ups, pull-ups, body weight exercises or free weights. Runners generally benefit if
they combine light weights with a high number of repetitions, rather
than trying to increase how much weight they lift.
REST: Very IMPORTANT. Just as important as your runs. Be sure to take a rest day. Please.