How to Run a 5K for Advanced Runners
After training for four days, you need a day of rest
Hi, I'm Michele for About.com. If you are an advanced runner, you have probably run several 5K races and now you're ready to push yourself a bit and see what you can really do. In this video I'll give you tips on how to run a 5K as an advanced runner.You need to establish a training program that sets a stretch goal, that's one that's just beyond where your comfort level ends. Try this routine for 6 weeks then schedule yourself to run a 5K race on week 7. First, find a day for cross-training activities like biking, swimming or using an elliptical trainer, this will give your running muscles a break. Pick a day of the week and workout for about an hour. You'll be running your longest distance over the weekend, so Monday is a good day for cross training.Next pick a day for tempo runs. I personally like Tuesdays. Start your run with 5 to 10 minutes easy running, then continue with 15 to 20 minutes of harder running -- about 10-15 seconds slower than your 10K pace -- and then finish with 5 to 10 minutes of cooling down. Wednesday is a favorite night for running clubs so use this day for a moderate run. Map out a 4 or 5 mile distance and run at a comfortable pace. Thursday night is Interval night. After a warm-up, run a hard 400 meters, usually one lap around a high school track, and then recover by jogging or walking 400 meters. Repeat the process 4 times.Now you need a day of rest for your muscles to recuperate, so Friday seems to be ideal since you'll be doing a longer run on Saturday and you've trained hard the first part of the week. This rest day could be the most important training day of the week, so don't skip it. Since Saturday is another great day to run with a running club make this your long run of the week, 5-6 miles, at a comfortable pace. And finally Sunday is a great day just to enjoy your run, whether it's in a park or in a race.For the first 6 weeks of training run 30-40 minutes at an easy, comfortable pace. Take in the view, concentrate on breathing and then on week 7 -- race week pull it all together for a personal best. Remember everyone responds differently to training methods, so see what works best for you. Keep a running journal and write down the specifics of each run and how you felt afterwards. Hopefully your speed is improving and you feel better each week.And that's how to run a 5K for advanced runners.