Week 5: Getting on Track . . .
You are getting on track. Make sure you remain focused on your goals. You are starting to get fit, you run faster, you feel fitter. Stay focused.
Monday: Warm up, 45-Â50 minutes easy running; 5×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 19 minutes for a 5K, that’s 6:10 pace. Add 30 seconds and your tempo run pace is 6:40-per-mile.
Wednesday: Warm up, 45-50 minutes easy running; 5×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 6 Hill Repeats (run 200 yds uphill, turn, jog downhill to start. Repeat five more times, no rests); 1-mile easy cool down.
Friday: Warm up; 45-Â50 minutes easy running; 5×150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run or a walk.
Sunday: Long, easy run, 60Â-65 minutes, on grass or dirt with friends.