THE ULTIMATE 5-K PLAN
runnersweb
got the six-week program to get you there.
By Doug Rennie
The 5-K is a great distance for every level of runner. It's fail-safe
short for fidgety first-timers. There's one nearly every weekend for
personal-record-chasing intermediates. And it's the ideal fast time
trial, tough tempo run, or 10-K-to-marathon tune-up for veteran
competitors. On the following pages, you'll find six-week schedules
for each of the three groups. You'll also see what we call the "Four
Training Universals." Check these out before getting to your schedule,
as these principles apply to everyone. But first things first. Have a
look at the three training levels below to determine which describes
you best, and therefore what schedule you should follow.
Beginner: You're running recreationally two to three times a week for
a total of six to eight-plus miles, and you've done a few fun-run
shorties. But now you want to enter a real race--and finish. Join the
order of road racers. Score that first race T-shirt. Earn some
bragging rights at the office.
Intermediate: You've been running consistently for at least a yea and
have run in a few races but mainly for the experience. You've dabbled
in some modest interval training. Now you want to think seriously
about your finishing time and how to lower it: to race, not just
participate.
Advanced: You have at least several years of serious running behind
you, follow a year-round schedule, have run in many races at various
distances, have done regular interval training, want to discover your
personal performance ceiling, and are willing to push hard in
training.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-244-259-6406-0,00.html?cm_mmc=extra-_-2007_04_17-_-training_-Your%20Ultimate%205K%20Plan