Welcome to Week #2 of the #runningproject’s 5K Training Program

brought to you by Coach Craig Strimel

Hi Runners!

Remember to vote for your Running Author of the Week [The Steem Running Project] WK5 by @runningproject

This Week’s Plan:

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.

I also recommend these great posts for additional information on injury prevention and movement:

Re-Tensioning the Body: Techniques to Improve Fascial Network Fluidity by @jakeybrown

SO YOU SAY YOU WANT TO RUN #2 - DEBUNKING AGE OLD RUNNING MYTHS by @marionbowes

Beginner Plan Week #2

Primary focus: Prehab

Monday:
10-20 minutes of prehab exercises

Tuesday:
Walk for 30 minutes. After at least 10 minutes, feel free to jog for any portion, but take it slow and trust the process.
Plyometric exercises/stretchy bands (see info below)

Wednesday:
Walk, rest, or 10-20 minutes of prehab

Thursday:
Walk for 30 minutes. After at least 10 minutes, feel free to jog for any portion.
Plyometric exercises/stretchy bands

Friday:
Walk, rest or 10-20 minutes of prehab

Saturday:
Walk for 35-40 minutes. After at least 10 minutes, feel free to jog for any portion.
Plyometric exercises/stretchy bands

Sunday:
Walk for 30 minutes. After at least 10 minutes, feel free to jog for any portion.

Intermediate Plan Week #1

Monday:
3 mile/5k run at a comfortable pace (no need for a watch, but I know how you are :)

Tuesday:
Rest or cross train/walk

Wednesday:
3 mile/5k run at comfortable pace

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:

One of the greatest benefits of a consistent running practice is that it helps you develop deeper body awareness. For example, when I am in top shape, I almost always know if I have a cold coming on earlier than usual, and I have learned that a little extra rest as soon as possible is all I usually need to keep from getting sick. Body awareness is also a key part of injury prevention. Training works by putting measured doses of stress on the body in order to trigger its natural recovery and repair processes. This is why coaches sometimes say that fitness happens during the rest cycle, not during the workout. This is also why you need to get a good night's sleep when you are training, as much of the repair process takes place while you are sleeping. So, how do you know if you're putting the right amount of stress on your body in your workouts? Some post-workout discomfort is a natural part of the process, but when is it too much? By making it a priority to develop more body awareness you will begin to listen more effectively, and you will gradually hear more clearly what your body is telling you. It's like you're a typical man, and your body is your wife - your body probably doesn't think you are the best listener today, but since you really love your wife, or body (I am confusing myself) you make it your intention to be a better listener. Trust me, the relationship(s) will improve. To be more concrete, if mild discomfort turns to pain, take a break, whether its walk break during a run, or for a couple of days before you next run. Muscle soreness is a sign of doing more work than you are used to, but keep it in check. Sharp pain, or pain that is not symmetrical (like both quads being a little sore) is a sign of injury and should always be taken seriously. Running in pain is never a good idea.

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 running 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}