Welcome to Week #10 of the @runningproject’s 5K Training Program

Happy Monday Runners!

Three weeks to go in our 12-week plan!

Please check out this week's Vote your Running Author of the Week [The Steem Running Project] WK13 by @runningproject

If you're wondering what to do after you crush your first 5K, check out @runningproject member @trevor.george's truly remarkable video project, in which is is documenting the entire WUU2K Ultra Trail Marathon in Wellington: The fifth video in the WUU2K documentary series is up on YouTube.

Catch up on the latest @runningproject news in The Steem Running Project 8th Status Report: Upvotes Forever in all posts of our Approved runners!, as well as our fearless leader's companion post, Delegating SP to @isotonic as a good option to fund @runningproject initiative and get some passive earnings.

This Week’s Plan:

We bump the distance up to 2.75 miles/4.5 kilometers. Last week I encouraged you to do some light intervals to build strength and introduce some variety. This week we go back to regular runs, and next week we will hit the track again.

Beginner Plan:

Primary focus: Just get to the next distance goal.

Monday:
Rest, run or walk (any distance)
Plyometric exercises/stretchy bands

Tuesday:
Warmup: walk for 10 minutes
Run: 2.75 miles/4.5 kilometers. New goal distance. If you have been taking walk breaks, try to extend the running intervals by a few minutes.

Wednesday:
Rest, or plyometric exercises/stretchy bands

Thursday:
2 mile/3.2 kilometer. If you are feeling good about the cut back to 2 miles, try doing this run continuously (if you've been taking walk breaks), or a little faster. If you choose faster, you can just try doing the full 2/3.2 at a steady state with a little more effort, or do fartleks, where you run faster for specified intervals (try 60 seconds to start).

Friday:
Rest

Saturday:
2.75miles/4.5 kilometers.

Sunday:
55 minute walk

Intermediate Plan:

Monday:
Rest

Tuesday:
3 mile or 5 kilometer run

Wednesday:
40 minute tempo run

Thursday:
3 mile or 5 kilometer run

Friday:
Rest

Saturday:
5 miles/8 kilometers fast

Sunday:
7 miles/11.25 kilometers

This Week’s Additional Information:

At this point I am following Hal Higdon's 5K Plan with some minor tweaks, so a reference is in order.

Below is a copy of the information provided in the Introductory Post Join The Running Project's 5K Training Program! (All levels of Experience Welcome)

This program has been carefully designed by an experienced coach
to provide you with the information, personal guidance, and motivation
to assure your running success. Beginner, novice, and experienced runners
are all welcome to join and follow along.

See below for instructions on how to
join #runningproject and the training program

Training Program Overview

We will provide a basic overview of the 12-week training program here, with weekly plans to follow as separate posts. Record your runs by posting them to your own blog (and linking to the weekly post), or simply by leaving comments on the weekly post. Which option you choose is up to you, but making your own post can obviously lead to bigger rewards for you. If you wish to participate, please see the instructions below for signing up.

To keep things relatively simple, there will be two separate plans, one for beginner/novice runners, and one for intermediate/experienced. If you are starting from scratch, it is advised you follow the beginner plan from day 1. Depending on your current fitness, you can follow along more loosely, doing your current comfortable distances, and then start following the plan in a week or two. Sharing your starting point and progress will help me to give you the most helpful feedback for you. It is not advisable to start with the beginner plan and then switch to the intermediate mid-way through. Definitely consult with Coach Craig here if you need help deciding where to begin. If you begin with the intermediate plan and realize it is too much, then we do advise dropping down to the beginner plan.

Please have both your health and this training plan evaluated by your health care provider before you begin training. Neither RunningProject, Coach Craig, nor any other person or entity connected to this program is liable for any injury or accident you sustain. Any participation in this program is voluntary and you are urged to use your own best judgement regarding your health, safety and well-being. As experienced runners, we know that one of the most important rules of training is to listen to your body and take a break when you need one. Most running injuries are caused by simply doing too much too soon, and although this training plan is designed to prevent that, you must take responsibility for your own health.

Beginner plan overview:

Weeks 1 and 2:

Three days of walking and jogging/running at comfortable pace for timed intervals
Optional walk or cross training days

Weeks 3 and 4:

Three days of walking and jogging/running with run segments for timed intervals
One walk day

Week 5 through 8:

Three days of running with gradual increases in time or distance each week
One walk day with gradual increase in time each week

Week 9 through 11:

Three days of running with gradual increases in time or distance each week
One "track" day with gradual introduction to running faster
One walk day

Week 12:

Taper and preparation week
5K race!

Intermediate Plan Overview

Weeks 1 and 2:

Three days of easy to moderate 3-mile/5k runs
One long run

Weeks 3 and 4:

Three days of easy to moderate 3-mile/5k runs
One long run
One "easy" track interval workout

Weeks 5 through 7:

Three days of 3-mile/5k runs (and adding 1 mile/1.5 km to one run in week 7)
One track interval workout or tempo run (alternate each week)
One long run

Week 8:

Two days of 3-mile/5k runs
Focused track workout for goal race pace
Extra rest day
5K time trial

Weeks 9 through 11:

Two days of 3-mile/5k runs
One 4 to 5-mile/8k run
One track interval workout or tempo run (alternate each week)

Week 12:

Taper and preparation week
Focused track workout
5K race!

Let's do this together as a global running community!

About Coach Craig:

James and Me.jpg
I am an avid runner and coach. I have competed in every distance from 55 meters to iron distance triathlon, including a handful of marathons. As a masters athlete I focus on the 5K (masters pr of 19:40), 800 meters (2:12) and 400 meters (55.2), but I also run the Philadelphia Broad Street 10 miler every spring with my wife (1:16). I am not a fast distance runner, but partly because I am a sprinter at heart. I currently coach sprints at my local high school, and help my wife with her cross country team in the fall, as well as the winter track program at her school. I am also the vice president of Greater Philadelphia Track Club, the president of a youth track and field club that my wife and I started last summer, and hold a USA Track & Field level 1 certification. I have done extensive technique training and coaching, and attend two coaching conferences every year to keep up with the latest ideas. This summer I will be completing my USATF level 2 certification, most likely with a concentration in youth track and field.

How To Join and Participate in The Training Program

Reply to this post stating your wish to follow along
Follow @runningproject and @cstrimel (Coach Craig)
Join #runningproject (see link below)
Consider resteeming this post (the more the merrier!)
Look for the weekly training post by @runningproject
Share your workouts/runs, and any questions or info about how things are going as comments to the corresponding weekly training post
@cstrimel will respond to your posts and guide you through the program