How to Run a 5K for Advanced Beginners
Make sure you warm up and
Hi, I'm Michele for About.com. If you are an advanced beginner, you have probably run at least one 5K race or you're looking for a schedule that's a bit more challenging than a basic beginner 5K schedule. In this video I'll give you tips on how to Run a 5K as an advanced beginner.You need to establish a training program that sets the goal of running your best for 3.1 miles. Try this routine for 7 weeks then schedule yourself to run a 5K race on week 8. At this stage of your running development, you need a couple of days off from running for your muscles to recuperate. Try Monday as your first rest day. You've probably had a full weekend of running, so taking Monday off will be just what your body needs. Tuesday is a favorite night for running clubs so use this day for a moderate run. Map out a 2-3 mile distance and run at a comfortable pace. Make sure you warm up and stretch before and after the run.Make Wednesday a cross-training day. Try biking, swimming or using an elliptical trainer. This will give your muscles a break.Thursday night is Race Pace night. Do an interval run with intervals run at your 5K pace with rest intervals of easy running in between. The intervals can be anywhere from 400m to a half mile. Aim for 4-5 miles total, including a mile warm-up and cooldown. Now you need another 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. These rest days 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, 3-5 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 8 -- race week -- pull it all together and have a great 5K.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 beginners.
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