Go For Speed! - (Stacia Naquin)

By: Stacia Naquin
By: Stacia Naquin

If you've already mastered the art of long distance running, you can still benefit from training for a 5K. You can go for speed! Here's how.


I don't know if I can think of anyone more dedicated to their outdoor workouts than runners. No matter what the weather is like, you can find them logging their miles. It's really pretty inspiring!
If you're one of those dedicated folks, and you’ve mastered the art of long distance… you might still think about a 5K! It could be just what you need to change things up! You can go for speed!
I talked with Andrea Cespedes, with the YMCA, about how to do that. One of her specialties is helping folks train to run! She's working with me as I prepare for the Run To The Shrine at the Cheyenne Mountain Zoo. I'm planning to do the 5K. But there's also a 10K.
If you want to make this race your opportunity to break your own record, here's what Andrea suggests you do. She says you should start training about 5 weeks out and you should plan on running 3 to 4 times per week. “Try to leave a day between your runs,” says Andrea. “Make those your cross training days.”
Here’s her example of a plan that could work for you!
MONDAY: Modest Run
3 mile run, with sprints afterward. Try 4 to 6 thirty-second sprints at an all-out effort, jogging easily for 1 minute between them.
WEDNESDAY: Run With Intervals
Week 1: Run 4 miles
Week 2: Run 4 miles, but add two 5-min race pace intervals (5-mins at regular pace between them)
Week 3: Run 4 miles, but add three 5-min race pace intervals
Week 4: Run 4 miles, but add two 10-min race pace intervals
Week 5 (week before the race): Easy 3 miles
Weeks 1 & 2: Run 5 miles with 4 to 6 thirty-second all-out sprints tacked on at the end (recover 1 min. between sprints)
Weeks 3 & 4: Run 6 miles with 4 to 6 thirty-second all-out sprints tacked on at the end (recover 1 min. between sprints)
The week of the race (if it’s on a Saturday), Andrea advises you follow your normal schedule on Monday and Wednesday. But she says you should rest on Thursday and then do just a couple easy miles on Friday.
“This plan leaves plenty of room for cross training, such as cycling, core training and weight lifting,” says Andrea.
This plan will help you reach your goal of beating your own time!
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