Ok well it’s good that you are off the treadmill now, but how can you get the most out of your workouts now. I have been running about five times a week, but I just learned I have been doing it all wrong. I’m pretty lazy at the core, so if I’m supposed to run a little over three miles for the 5k, that’s all I am going to run when I’m training for it. To quote Dr. Cox from Scrubs…well ill just let him quote himself.
After my sit down with Leo from Gold’s Gym, I have my training back on track. He told me if I plan on running five days a week, I need to have two long distance days and three tempo days. On my long distance day you shouldn’t care about time just go out there and run about five miles. This run a few times a week will get your body used to running long distance and get your endurance up. If you are out on a five mile run and you can’t run the whole way don’t be ashamed to walk it out. Taking a 20-30 second break isn’t going to affect your time in the long run and the breaks will give your legs some rejuvenation to help you run better down the stretch.
With your tempo work you are going to work on your speed. Even though you are going to working on your speed stay away from tracks and continue to run on the road. You are going to run similar to the way you would in race but keep up certain tempos. In your first mile to mile and a half, you should be running about 70% of your ability, so relatively easy. Run the next mile around 80% of your effort maxing out around 88%. The way you can tell if you are keeping a good speed is if you can still talk while running. After 88% it’s nearly impossible to talk and you are going to o for your own good. Finish the remainder of the 5k length at an easy pace going back down to 70%.
If you continue to run the same track and same pace like I was you are going to limit yourself. So switch it up and you can take on the Jailbreak to Home!
