Compliment your Lifestyle…
Though it may start as a way to get some exercise for many people, running often becomes something more. It becomes a passion…a way of life. Missing a day of running just feels wrong, like your day was incomplete.
This is particularly true for those who become captivated by the sheer energy that is felt at events like 5Ks or marathons. You run and you race to challenge yourself; to surpass your “personal best.”
Still, sometimes you may miss a day of running due to stormy weather, frigid winter air or blistering summer heat. The fact is, you don’t have to let these factors keep you from running. You can train to run faster and further even during the coldest and longest winter!
This 5K training program can be easily accomplished in full at any LA Fitness club, and you can keep progressing toward the finish line of your next race faster than ever!
In addition to being a viable tool for even advanced runners, this program is perfect even for those of you who have never run a 5K. The intensity levels of this program are based your personal pace and fitness level as it takes advantage of the benefits associated with training on the treadmill.
Benefits of running on a treadmill…
- Customizable and easy to identify, measure and track intensity levels—such as incline and speed, distance and time durations.
- Located indoors means you never have to worry about missing a day of running due to inclement weather.
- Flex deck running platforms on treadmills are easier on your joints and skeletal structure.
FIRST…
You need to know your approximate pace time.
To do this you simply have complete a 5K—3.1 miles—on the treadmill. Don’t worry if you are new to running or still a beginner because you can stop and walk as much as needed. Just keep adjusting your pace or speed up and down as needed until you complete the full 3.1 miles, but make sure to record how long it takes you once you are done, you will need that information later.
Then take the time you recorded for your 5K and divide it by 3.1.
For example, if it took you 38 minutes and 47 seconds (38:47) then round up to 39 minutes and divide that by 3.1 (miles). 38/3.1 = 12.26. This means that it takes you about 12 minutes and a quarter (15 seconds) for each mile of your 5K. So your pace time per mile is approximately a 12 minute and 15 second mile pace (12:15). Now you can use this information to set the levels for your 5K training program.
The In-Club 5K Training Program
—This is a weekly program designed for you to do 5 days per week (with 2 rest days).
—Remember to increase your levels and speed as your body adjusts each week.
DAY 1 – Run 3.1 miles at your noted pace time (Remember to do a 3.1 mile/5K time trial every 3rd or 4th week—try to increase your pace/decrease your 5K time—and note your new pace time).
DAY 2 – Interval runs/Strength training circuit.
RUN .25 miles, then WALK for 2 minutes. Do this a total of 8 times and then do the following strength training circuit.
STRENGTH TRAINING circuit.
Do each exercise, as a circuit, one after the next, without rest a total of 3 times.
Tuck Jumps – 10 to 20 reps.
Ab Bicycles – 10 to 20 reps.
Sumo Squats with Barbell – 10 to 20 reps.
Opposite Cross Ab Reach – 10 to 20 reps.
DAY 3 – REST…you earned it!
DAY 6 – Stair Climber – 30 minutes on any program at any pace. Just try to challenge yourself!
DAY 5 – Long run – Any pace for 45 – 60 minutes.
The key is to keep moving for 45 – 60 minutes. Walk as much as needed. Don’t worry about distance or speed.
DAY 6 – Easy pace 2 miles. Or about 30 – 45 seconds slower per mile than your 5K pace time.
DAY 7 – REST…you did it!!!
You made it through another week of training to run your 5K faster than ever!
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Para ti!