Arizona Running Schedule - 5k Training - Week 1

Hello All,

The Arizona running season is here. If you ever thought you would like to run/walk more signing up for timed events it a great way to motivate yourself
http://www.arizonarunningeventsco.com/calendar.htm

August is the best time to start, since early training is usually short/easy training, leading up to longer events as you approach cooler temperatures in Fall and Winter.

It also means that you have plenty of time to train for Valley 10ks, Half-Marathons and even a marathon by January if the training sticks and the urge hits you to keep on running.

I’m forming a casual group at work but anyone reading this or you want to pass it along to is invited to follow my general training and attend the same events I register for. If you would like to be excluded from the email version of this just let me know. Running is not for everyone but I can tell you it was definitely not for me and I never thought I would run more than 3 miles unless a bear was chasing me. But that was before I met my wife, The Endurance Pain-Master from Hell.

Anyway, this article is part of the first mailing and you can unsubscribe anytime, just let me know with a reply.

I began training today with a 1-mile run at 80%. That means I was not shooting for my fastest mile ever, I took it easy but let my heart rate get up there and my breathing get a little rough at times. Basically 80% can be broken down several ways but just take a nice run/walk where you are not out of breath and can hold a conversation without gasping for air and push it from time to time to see what that feels like during your first run. If you don’t have a mile marked (and this is often recommended over setting a distance) run for 5 minutes in one direction, turn around and run for 5 minutes back. That’s a good first day of training.

For those of you that want to hit the fall 5k circuit leading up to longer races in the winter, plan on running three times this week. 1 10-minute run (60-80%), 1 15-minute run (65-70%) and your weekend distance run 8-10 minutes out and back for a 16-20 minute run about at about 60%.

Remember distance running is almost always done at a rate so you can hold a conversation the whole time you are running (unless you’re a pro or very hard-core) so keep your weekend-distance runs (longest runs of the week) to a very relaxed, therapeutic pace. It’s the 3.1 miles you want to work up to, not how fast you can get there… just yet. Who cares how long it takes you, you’re going to complete your first 5k for cryin’ out loud!

You up your distance run every week until you top out at your desired race distance. If you think 3.1 miles (5ks) is your max distance, top out your distance runs at 3.5 to 6 miles or 20-40 minutes out depending at the pace you want to run. 10 to 12 minute miles are very relaxing once you get the hang of them so most of my runs are based loosely on a 10-12 minute mile pace. For me 10 minute miles feel like 80%-90% and 12-minute miles feel like I can carry a conversation the whole time without gasping or the talk taking away from my endurance.

For some 10-12 minute miles are just not in the cards the first few months. Remember it’s not the time, it’s the pace, never kill yourself out there, just figure out what 60%-90% feels like for you and run the suggested time out and back and you’ll be fine. Just think of all those people out there that never set the goal of a 5k. Just setting the goal alone means you’re doing something to improve your health and your life.

We have 2 5ks to choose from for our first race, one on 9/13/08 and one on 9/14/08. If you ever wanted to run/walk a 5k, set your sights now and follow along with these very-loose weekly training updates.

Summary:
Mark: 5k by 9/13/08 or 9/14/08
Runs This Week: 3
Run 1: 5 minutes out and 5 minutes back at 60%-80%
Run 2: 6.5-8 minutes out and 6.5-8 minutes back (65-70%) Faster than your slowest pace before but not as fast as your max pace before – try a steady run at a slightly elevated pace the whole way
Run 3: 8-10 minutes out and 8-10 minutes back at 60-70% - This is your longest run of the week. Stay relaxed – You shouldn’t be gasping for air at anypoint – keep everything from your toes to your face relaxed with every stride – this includes shoulders and back – if your lower back feels tired or sore – look up, your head is probably looking down or at your feet, putting too much strain on your lower back, focus on the horizon, take in some cool morning air and it will all be over in a few more minutes.

Keep those muscles loose while running/walking – they’ll last a lot longer. If you have any serious pain before a run try to stretch - if the pain worsens into the run, stop, take it easy, talk to me and we’ll see if you should continue training or find you an expert if you really want to overcome the pain and continue.

Stretch mildly before each run (calves, hamstrings, quads and back if you have a crappy back like me) and stretch more during (if needed) and after your run. The best time to stretch is right after your run while the blood is in your muscles and your muscles are warm. Stretch mildly throughout the day for best results and a little less stiffness before your next run.

"I only want to see you dancing in the purple rain..." Purple Rain - Prince and the Revolution

All the Best.