Training for a 5k

Ordinarily, before someone decides to tackle a marathon, I advise that they start with a 5k and work their way up to a 10k, then maybe a few half-marathons.  After they master these distances, then I say they are ready to train for a marathon.

This is exactly the opposite of what I actual did.

When I first started running seriously about 4 years ago, I decided that I needed to do a marathon.  After a year of serious running, I started training for one.  A month before that first marathon, I ran my first half marathon, then I finished my first marathon.  About 6 months later, I ran my first 5k.  Then another half and another marathon, then my second 5k and a 10k.  

All together, I've run two 10ks, three 5ks, one 8k, three half-marathons, and four marathons.  Not the longest running resume, but the marathons outnumber the other races... What's most interesting about this list is that I've only ever actually trained for a marathon.  I've never trained for a shorter race, just registering and running in them as fast as I could.  So, I decided that with my fourth marathon behind me and I'm not due another one until the fall, I'd try to do something unheard of, I will train for the Lynn Spittle Memorial 5k on May 12- that's 6 weeks away.

What's different about a training for a 5k anyway?  A race is just a race, right?  Yes and no.  The difference between race distances will greatly effect the way you train.  For the longer races, you need to learn fueling techniques and how to effectively train your slow-twitch muscles for endurance.   For the shorter races, it's all about sustaining fast speeds- so you need more fast-twitch muscles in your legs.  Basically, you train your muscles for marathon speed by running longer intervals when doing speed work and tempo runs.  For a shorter race, you need to train your legs and lungs for short bursts of speed, so your speed and tempo work will include shorter intervals at a higher rate of effort.  

I'm going to apply some of the tweaks I've made to my previous marathon training to better prepare my legs and body for endurance by mixing in more strength workouts on days when I would ordinarily do a recovery run.  So, based on what I already know, have read, and my willing spirit, here is my training plan for the Lynn Spittle Memorial 5k on May 12.

                  Saturday   Sunday             Monday    Tuesday                   Wednesday       Thursday                                    Friday

Week 1    12 miles     Strength Train    8-10 mi    400meter sprint x 4   Strength Train   3 x 1 mile repeats (avg 7:45 pace)   Off

Week 2    14 miles     Strength Train   8-10 mi    400meter sprint x 6    Strength Train   3 x 1 mile repeat (avg 7:30 pace)     Off

Week 3    12 miles     Strength Train    8-10 mi    400meter sprint x 8   Strength Train   2 x 2 mile repeat (avg 7:45 pace)     Off

Week 4    16 miles     Strength Train    8-10 mi    400meter sprint x 10 Strength Train   2 x 2 mile repeat (avg 7:30 pace)     Off

Week 5    12 miles     Strength Train    8-10 mi    400meter sprint x 12 Strength Train   3 mile tempo (avg 7:30 pace)           Off

Week 6    14 miles     Strength Train    8-10 mi    400meter sprint x 4   Strength Train   3 x 1 mile repeat (avg 7:30 pace)     Off

Week 7    Lynn Spittle Memorial 5k Race, Tower City- registration form is attached to a previous post... please come out!

Well, the best laid plans of mice and men as they say... we'll see how this really works out.  Those 400 meter sprints are killer!

Comments and suggestions are always welcome!