3 day/week 5 or10K training plan?

3 day/week 5 or10K training plan?

Post by Stev » Fri, 21 May 2004 21:55:24


Hi,
I'm a beginning recreational runner since feb. (37yrs. old).  Right now, I
run 3 days a week, 35-40 minutes each time out (with a warmup walk of 5-10
minutes).
I'd like to run a few 5 and 10Ks for fun.  I really only like to run 3 days
a week so I don't have to run more than two days in a row (plus two days off
for healing, other commitments).  Also, 3 days is enough not to get sick of
it or take away from my other hobbies or my young kids.
All the training plans I find on the web are for a minimum of four days.
Anyone ever see a 3 day training plan?  suggestions?
Steve

http://www.geocities.com/santczak1/
 
 
 

3 day/week 5 or10K training plan?

Post by Donovan Rebbech » Fri, 21 May 2004 22:17:01

Quote:

> Hi,
> I'm a beginning recreational runner since feb. (37yrs. old).  Right now, I
> run 3 days a week, 35-40 minutes each time out (with a warmup walk of 5-10
> minutes).
> I'd like to run a few 5 and 10Ks for fun.  I really only like to run 3 days
> a week so I don't have to run more than two days in a row (plus two days off
> for healing, other commitments).  Also, 3 days is enough not to get sick of
> it or take away from my other hobbies or my young kids.
> All the training plans I find on the web are for a minimum of four days.
> Anyone ever see a 3 day training plan?  suggestions?

Day 1: 60 minutes running
Day 2: 35-40 minutes running
Day 3: 35-40 minutes running plus strides

Doing strides involves gradually accelerating from a jog until you're running
fairly quickly (but not an all-out sprint), and each "stride" is about 20
seconds duration. They should be fast but very comfortable. The aim is to do a
little bit of fast running, and have some fun, but it shouldn't be hard work.
Do about 3-6 of them at the end of the run.

Note that one run is longer than the others -- if you're doing a 10k race it's
worth having at least one weekly run of an hour or longer, and it's also good
to have some variation in distances/running routes.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

 
 
 

3 day/week 5 or10K training plan?

Post by Stev » Sat, 22 May 2004 03:30:23

Donovan,
Thank you!  Exactly what I had in mind- something simple but with purpose.
I really enjoy running right now and wanted to continue for a lifetime (as
they say) without it becoming a chore or my only hobby (although, I'm
starting to like it more than my frustrating golf game).
Steve

 
 
 

3 day/week 5 or10K training plan?

Post by Paul Eat » Sat, 22 May 2004 16:32:22

Quote:

> Donovan,
> Thank you!  Exactly what I had in mind- something simple but with purpose.
> I really enjoy running right now and wanted to continue for a lifetime (as
> they say) without it becoming a chore or my only hobby (although, I'm
> starting to like it more than my frustrating golf game).
> Steve

Just saw a Jeff Galoway article, see link.  

http://www.trinewbies.com/tno_oldsite/Run/2RunArt6.htm