Training for Your Race

       Whether you are a veteran runner or this is your first 5k, race specific training can help improve your race day jitters and performance. To help you prepare, here is a suggested training plan offered IRunTons run coaching.  More information about IRunTons coaching can be found at www.IRunTons.com.

Week 1: 2-4 days of 20-30 minutes easy running, or run walking. Preferably not more than two days back-to-back.

Week 2: 3-4 days of 30 minutes easy running, or run walking. Preferably not more than two days back-to-back.

Week 3: 4-5 days of 30-40 minutes of easy running, or run walking. Preferably not more than three days back-to-back

Week 4: 3-4 days of 30 minute of easy running. Goal here is to reduce walk breaks if you've needed them. Preferably your runs are not more than two days back-to-back.

Week 5: 3-4 days of easy 30-40 min running, with minimal to no walking. 1 day of running a hilly course and surging (or not walking) any uphills. 

Week 6: 3-4 days of 30-40 min easy running, with minimal to no walking. 1 day of running a 30 min run with 10 second surges every 5 minutes.

Week 7: 3-4 days of 30-40 min easy running, with minimal to no walking. 1 day of running a 30 min run with 30 second surges every 5 minutes.

Week 8: Race Week! Contrary to common thought, this is Not the time to "time trial" your best effort. Save that for race day.  2 days of easy running with four quick sprints in your run will help your legs to feel their best on race day.

 

       If a more individualized training plan is what you're looking for, IRunTons also offers completely custom training plans built precisely for you and your training needs.  When you register for the 16th Annual CHS XC Turkey Trot you are eligible for 10% off one 60 min one-on-one private run coaching session!  Email Coach@IRunTons.com for more information.

 

 

      

 

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