I've looked at many different running programs trying to decide what to do after C25K. I like the structure of a program so I know how I should be progressing. Hal Higdon's program seems to be the best next step, and someone I know who ran the Boston Marathon recommended his programs.
Hal Higdon's 5K Training Program - Intermediate
W1 (August 23)
Tues 3 mile run; Wed 5X400; Thurs 3 mile run; Sat 3 mile run; Sun 5 mile run
W2 (August 30)
Tues 3 mile run; Wed 30 min tempo run; Thurs 3 mile run; Sat 3 mile run; Sun 5 mile run
W3 (September 6)
Tues 3 mile run; Wed 6X400; Thurs 3 mile run; Sat 4 mile run; Sun 6 mile run
W4 (September 13)
Tues 3 mile run; Wed 35 min tempo run; Thurs 3 m run; Sun RACE DAY
(Sept 19 - Race with Grace 5K)
W5 (September 20)
Tues 3 mile run; Wed 7X400; Thurs 3 mile run; Sat 4 mile run; Sun 6 mile run
W6 (September 27)
Tues 3 mile run; Wed 40 min tempo run; Thurs 3 mile run; Sat 4 mile run; Sun 7 mile run
W7 X2 (October 4, October 11)
Tues 3 mile run; Wed 8X400; Thurs 3 mile run; Sat 5 mile run; Sun 7 mile run
W8 (October 18)
Tues 2 mile run; Wed 30 min tempo run; Thurs 2 mile run
Sun RACE DAY (Oct 24 - Inland Trail 5K)
9 months ago
Do you want to improve your speed or work up to a 10k? If you don't mind spending the money, maybe look at local running stores and see if they offer training programs. I've recetly enrolled in one that focues on brining you from a 5K to a 10K. It's great so far! I get weekly workouts in the mail, and we meet once a week to go over stuff like stretching proper breathing, and that stuff.
ReplyDeleteYep, you're right. :) I discovered this week that this is the wrong program for me and am switching to something different. You can read about it in this post: http://rochester-freetobeme.blogspot.com/2010/08/not-ready.html
ReplyDeleteThanks!