Week 2 Virtual Race & Training Plan
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Great job on completing your first week of training! Just like last week, below you find links to the various training plans for week 2.
We will have a Zoom Meeting on Monday, May 11th at 7:30 PM. Below are the details for accessing that call...
Join Zoom Meeting
https://zoom.us/j/97396221475?pwd=cVBSUXg5SU1tUzBQdGNKVm8xK2NVZz09
Meeting ID: 973 9622 1475
Password: 572890
The call will be 30-minutes long so please have your questions ready. We will try to cover as much as possible during this time.
A couple of general comments...
Do I need to follow the training plan perfectly? I write training plans with a fair amount of flexibility in them. I do this because I know most of us do have families, work, and other obligations. You should not feel like your training plan is a chore, you should enjoy following it and running. If you can follow the plan from day-to-day great, if not, then that is okay. It is important to keep the rhythm between rest/recovery days and hard training days.
If you find yourself needing to put two hard workouts back-to-back or up against your long run, that is okay. Just make sure mentally you enter that second hard day in a row with the understanding that it may not be precisely to expectations or as the training plans goals have outlined.
How important is the cross-training? I feel that many runners severely under-value the importance of cross-training until they have a setback or an injury that sidelines them from running. With that being said, if you are goal is to become better at running, you do need to prioritize your running over other activities. What I mean by that is not skip the cross-training, but if dedicating 30-45 minutes in a day to cross-training is counter to your feeling that you need the day for rest/recovery. Then, by all means, take the day for rest/recovery.
An alternative approach to cross-training that I utilize quite often is to sprinkle in strength exercises before, during, or after my runs. For example, after you finish a run, do 3 sets of lunges, push-ups, and planks. If you did that 3-4 times per week, you would be accomplishing about the same work as you would if you did dedicated cross-training sessions.
Remember that your improvements are a cumulative sum of all your training and not a single effort. The more you train and listen closely to your body, the larger your improvements will be over a period of time.
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5K Beginner Runners
For those who have never run or walked the distance before, you will most likely want to start with the Run-Walk 5K Workouts. With these workouts, you will find a gentle approach to teaching you how to run. If you have been running fairly consistently for the past six months, then you can start with the Beginner 5K Workouts.
5K Experienced Runners
The Intermediate 5K Workouts and Advanced 5K Workouts are designed more for the seasoned runner. These levels of race-specific workouts are all about developing speed. These workouts are best suited for those that like to regularly run the 5K distance and want to improve their time. Or for runners that more frequently run longer distance races and are looking for that extra level of fitness.
If you are a Virtual 5K Participant, click the button below to retrieve your second week of coaching advice and race-specific workouts.
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10K Beginner Runners
If this is your first 10K race or race at any distance, pick the Run-Walk 10K Workouts. With these workouts, you will find a gentle approach to teaching you how to run without injury. The Beginner 10K Workouts are about teaching you to run the entire race distance. A new runner could start with Beginner 10K Workouts. However, it is recommended that you allow proper time for your body to adapt to the stresses of running. Consider starting with the Beginner 10K Workouts if you have been consistently training for the past few months.
10K Experienced Runners
The more experienced runner or a runner looking to now focus on time improvements will want to choose the Intermediate 10K Workouts or Advanced 10K Workouts. The Intermediate 10K Workouts should be used by an individual that is new to incorporating speed training into their routine. A seasoned runner may also prefer the Intermediate 10K Workouts if they are looking for a good maintenance schedule. The Advanced 10K Workouts are all about improving performance and running faster. You will be pushed with speed workouts and race paced workouts almost every week.
If you are a Virtual 10K Participant, click the button below to retrieve your second week of coaching advice and race-specific workouts.
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