5wk to 5k Training Outline!
A few asked how the 5wk to 5k Training Group was going so figured I'd share the process since a lot of you are fellow running coaches/trainers. Then I also thought maybe some of you might actually want to do these runs yourself and be a 'virtual' participant of this Mommy 5wk to 5k Group! (non mama's can do it too!). You can start with week 1, and your last week will be (USA's) Thanksgiving week.
So yes, I know, not the most enticing or motivating 'flyer', but I emailed it out to my kids' preschool a few weeks ago to see if there was any interest in me putting together a 5wk to a 5k Training Program. I had ~6-7 takers, and our first group run happened last Friday. And it was great! It's my first time coaching a group vs. individual training, and I'm loving the benefits of a group. Most of the runners can run 3 miles between ~28-31 minutes.
Run 1:
Walk/run warm up for 10 min:
Run 5 min/walk 1 min. Repeat 3 times (18 min total). Run at a RPE (rate of perceived effort) of 4 (on a scale from 1-5 with 5 being exhausting, 1 is ez breezy)
Walk/cool down for 10 min
For 38 min total (20 of it warm up/cool down, 18 of it run/walk). Focus on your shoulders, they should be relaxed and loose.
Run 2:
Warm up walk 10 min
3x (run 6 min/walk 1 min) = 21 min total. RPE of run is 4 again.
Cool down walk 5-10 min
Key GROUP run we did:
Walk warm up 10 min
Run 1 mile
Walk 5 min
Run 1 mile
Cood down 10 min
Focused on form, cadence, elbows.
For this run, focus on relaxed shoulders and arms bent with relaxed hands while running.
And I'm also texting the moms' during the week for updates, sending emails with helpful shoe, 5k race info, other tips, etc. and just being available to them via text/email.
But this is what I've developed so far.
Now my questions to you: 1. Have you trained a group run program, if so what worked best/least? 2. Have you participated in a group training program, if so what did you like the most/least? And Lastly, Any takers for doing these runs each week to gear up for a 5k? If so, lemme know, and i'll keep posting the runs each week. Thanks all!
Comments
I've also been part of a training group that got me to my first 50K and 50 Mile trail run. Absolutely loved it but training with a group like that for those distances, well, . . . you really get to know a person and their quirks when you're spending 5 hours on a run with them.
Being honest was bonus for me. The coaches were honest about the terrain and course. They helped us actually run portions of the course.
Freebies . . . freebies ALWAYS bring more people back who tell their friends and get them to join. Get some sponsors to donate stuff . . .whatever it is, people love freebies.
i also had the chance to help coach a group. i tried my hardest do talk with each lady and get a feel of what there backgrounds/goals where. i tried to make it personal. there were a few that i felt could move up to the advance but they didn't want to slow the advance group down. i tried to explain that you need to push yourself to the next level. i think having a garmin and being precise about paces and mileage is a plus.
I would enjoy reading about the progress your group is making!
Hats off to you for making it happen!
In addition to that the social aspect was great in terms of meeting people I still talk to this day even though I live in Dallas and they are in New York.
This plan sounds pretty straight forward. I think I want to try it. But it would definitely be easier with company.
2. Different running types and techniques and also drills, but, combining, long, easy, tempo and speed ones!!
Cheers from Hong Kong!
"XTB" Xavi.
Good luck on the race..