Welcome to Week #4 of the @runningproject’s 5K Training Program

brought to you by Coach Craig Strimel

Welcome back Runners!

We are now moving into the final prep week of our 12-week 5K plan. This is the week to make the transition from getting used to the new routine and building up a foundation of stability, flexibility and strength to logging some focused mileage and more continuous running.

First, a few plugs for recent posts by @runningproject and its members:

Vote your Running Author of the Week [The Steem Running Project] WK7 by @runningproject

The Steem Running Project: New Services Available & 6th Status Report

@run.vince.run has been "running" down the alphabet every day. He has come up with some great posts, and this one is definitely appropriate for our 5K Program:
In The Running ABC's, R is for Recovery

And of course @dailyrunner keeps providing all sorts of motivation. Here is her latest:
Daily run #648 [#runningproject & #runforsteem]

Here is this week's 5K Training Program report by @shanibeer. She is a new runner, so reading her reports is a great way to think back on your own early days of running.
Running Project 5k Training Programme Wk 3 Results

And here is one from me about using the treadmill for effective speed training:
Don't Hate the Treadmill - It's a Valuable Tool When Used Correctly

See the information at the end of this post to learn how to become a member of @runningproject and to join the 5K Training Program.

This Week’s Plan:

As stated above, we are in the final week of our prep phase. I recommend getting a little more focused on sustained running. This might mean pushing through some discomfort. Do not misunderstand discomfort to mean pain. Be smart. What it does mean is that you are now at the point in the early process to begin to push yourself. If you have run without stopping for a maximum of 15 minutes to this point, then adding another 5 minutes will do the work. Trust the process (as my championship-bound Philadelphia 76ers like to say :). When you add that five minutes, your whole body will respond; your ligaments and tendons will get a burst of nutrients to repair and grow stronger, your muscles will start to expand their capillary beds to deliver more oxygen, and your brain will form more synapses to make the new physical effort more subconscious. You are basically becoming your own science project! And do you know when all this wonderful response to stress will take place? While you are sleeping. Yes, the hard work is while you are oh so awake, pushing yourself to go a little further, but that is only one half of the training equation, and it is the half where you are applying stress to your mind and body. Fitness does not happen during the workout. Fitness happens as the body repairs itself, as it responds to the stress you applied that day. One of the primary elements of your bodies repair process is the release of human growth hormone (HGH). Growth hormone is released by the anterior pituitary gland, in several bursts throughout the night (see reference: You and Your Homrones). This is why it is vital that part of your training program includes getting enough sleep at night. If you do the work during the day, and then only get three of four hours of sleep, you basically negate the benefit of that day's work.

Remember, this plan is four weeks longer than a typical 5K plan, as it includes four weeks of prep for brand new runners, and four weeks of relaxed prep for experienced runners. Depending on where you are at this point in your running and fitness, feel free to jump in now, or wait until the plan more reflects your own starting point. Do not feel like you have to do everything exactly as I prescribe. All runners should make adjustments as they see fit. Listen to your body. If you are dragging, or in pain or too much discomfort, do less, or take a day or two off. If you are feeling great, be careful if you add anything. The newer you are, the more I will recommend that you NOT add days or distance.

Recommended Equipment:
I strongly recommend you purchase a basic set of small stretchy bands. Here’s a link: 12” Versa Loop Kit
See my post titled Basic Prehab for Runners; Strength, Stability and Flexibility to read about the importance of developing strength, stability and flexibility, and how to use the stretchy bands along with other plyometric exercises. I also recommend getting a foam roller, and will provide info on that in a later post.

Beginner Plan Week #4

Primary focus: Pushing past the comfort zone

Monday:
Rest

Tuesday:
Walk/jog for 40 minutes. After at least 10 minutes of walking, run easy for 10-15 minutes (go 5 minutes longer than the continuous running you did last week.)

Wednesday:
Walk and stretchy bands, or rest

Thursday:
Technique Day:
Refresh your memory about last week's technique focus. This week, as you are continuing to practice an easy heel lift and short stride, focus on your arm swing. Your arms should be bent 90 degrees, with soft hands (there are different approaches, but a common one is simply touching the index and middle fingers lightly). At a resting position your thumbs should up, and just below your nipples, at your lowest rib. Feel your ribs with your thumbs. As you move, simply pull your elbows to the rear. Check your position by dragging your thumbs along your lower rib cage. With relaxed shoulders the arm swing is just a gentle rearward swing. I say it is rearward, because your arms act as a counter balance to your slight forward lean from the ankles. If you try running by evenly swinging your arms forward and backward, you will feel that it forces you into a totally upright position. Doing so will then lead to a heal strike. Pulling the elbow to the rear provides the counter balance. Feel free to play around with this on your run. Its fun!

Walk for ten minutes and then run for 20-30 minutes, and finish with more walking, moving for a total of 40 minutes.

Friday:
Walk or rest

Saturday:
Walk/run for 40-45 minutes. After at least 10 minutes, feel free to jog for any portion. See how far you can go!
Plyometric exercises/stretchy bands

Sunday:
Walk for 10 minutes and then run for 20. You can do it! But keep it short, as yesterday was your "long day."

Intermediate Plan Week #1

Monday:
3 mile/5k run at a comfortable pace (no need for a watch)

Tuesday:
Rest or cross train/walk

Wednesday:
1 mile warmup run
6 x 400 meters with an easy jog between. Do not worry too much about actual pace on the 400s, but think about your goal race pace. Just try to get a feel for what race pace feels like, but don't expect to hit it, or feel great about it.

Thursday:
Rest or cross train/walk

Friday:
3 mile/5k run at comfortable pace

Saturday:
5 mile/8k run at comfortable pace

This Week’s Additional Information:

This is repeat for anyone who might just be joining us:

If you are starting at square one with a brand new fitness program, my number one piece of advice is to just trust the process. If you put in the work that is prescribed, your body will respond. In the moment you may not feel great, although I am hoping that by starting out with easy walking and maybe some jogging, you won’t be in any great discomfort. You may feel really out of shape in the first week, but your body will make fairly large adaptations early on. I am always amazed at how hard the first few runs feel after some time off, and then equally amazed at how quickly I get used to the work.

I want to really emphasize the importance of adopting a goal of zero injury, and I will repeat this over and over. Some people actually take some sort of pride from being “banged up,” or by having to limp around with a knee brace. There is no glory in getting hurt and having to delay or abandon a fitness program. Take it slow, trust the process, and be sure to inform me of any problems. In the context of this training program, informing me of aches and pains is not complaining.

There are a few things to consider from day one in oder to prevent injury. For these first couple of weeks, I do not think you need to do any special warm up, as I want you to begin each session by walking. But I do want you to be thinking of technique as much as possible, and I encourage you to do the very simple exercises I recommend here:
Basic Prehab for Runners; Strength, Stability and Flexibility

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:

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

For more information about @runningproject please check "The Steem Running Project: Growing!!!! 5th Status Report"

^{Posted by @cstrimel on behalf of @runningproject}