11- Week 5k, 10k, and Half-Marathon Training Plans

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I’m getting a group together to run the Hollywood Half-Marathon/5k/10k in April. A good recruiting tool is presenting them with a well thought-out training plan, taking all the guesswork out of the prep! It’s working. I run and train alone but I love being social on race day, to include the carby dinner the night before and the post run BEER.

The following 11-week plans assume you are in good health and cleared by your doctor to partake (I have to say that). The 5k and 10k plans are suitable for beginners, but the half-marathon plan assumes you can comfortably run four miles without stopping. These plans are not for speed; they’re designed to ensure you finish the race without stopping or injury. Anyone who wants to talk hill training or intervals is welcome to message me privately. For anyone planning to run the Hollywood Half/5k/10k on April 6th; get started next week.

Many runners like to do long runs on Sunday. I prefer Friday or Saturday long runs so that Saturday night I can drink if I so choose, and Sunday I can relax, recover (from said drinking) and watch sports, read, or go to the dog park. This is called “Sunday Funday” and it is very important to me. Shift these programs a day to the left or right as necessary to accommodate your schedule.

Always do light stretching before and thorough stretching after your runs! Ice anything that is sore for 10-15 minutes. Consider a foam-roll or “The Stick” to roll over any sore muscles. I find it really helps.

5K PlanScreen Shot 2013-01-18 at 11.13.14 AM

Weeks 1-3 shoot for a 30 second run/30 second walk ratio. Weeks 4-7 shoot for a 45 second run/15 second walk ratio. Weeks 8-11 try to run/jog the whole time. If that is not an option shoot for a 50 second run/10 second walk ratio.

10K PlanMonday, Wednesday and Friday runs should be at a decent pace. Push yourself!<br /><br /><br />On Saturday weeks 1, 3, 5, 7, and 9 the easy run can be substituted with crosstraining (elliptical, biking, swimming).

Monday, Wednesday and Friday runs should be at a decent pace. Push yourself!
On Saturday weeks 1, 3, 5, 7, and 9 the easy run can be substituted with crosstraining (elliptical, biking, swimming).

Half-Marathon PlanThis plan assumes you can already run 4 miles without pain or stopping. Saturday runs should be at an easy, conversational pace.

This plan assumes you can already run 4 miles without pain or stopping. Saturday runs should be at an easy, conversational pace.

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