4 Week Advanced Running Training Program

 5K Carpe Diem  Dash

4 Week Advanced Running Training Program

Intended for people who can run or run/walk 3.1 miles (5K) and want to increase their pace

SAVE THE DATE

2nd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday September 30th, 2012 at 9:00 a.m.

Click here for registration and more information
*Students should pick up a registration form from the Health and Wellness bulletin board near the SID desk.  First 50 to sign up will be free! 

GETTING STARTED

1. Believe in yourself. You are capable of completing the training plan and the 5K dash. The first step is the hardest, make that step.

2. Visit your family Doctor. Get a green light and lace up those running shoes.

3. Buy a proper pair of training shoes. If you can afford to, get a new pair of training shoes. 

4. Start Easy.  

· The program allows for a lot of flexibility.  The basics are to integrate intervals with easy longer runs and cross training into one program. 

· You can adjust your training to meet your own schedule.  Interval days will be your most challenging so be sure to not do interval workouts on back to back days.

Training Days explained:

3 MILE BASELINE: Run 3.1 miles (5K) timed to get your starting pace

Total time in min / 3.1 miles = minutes per mile

INTERVAL: On interval days you will be combining jogging at your average pace and jogging at a faster pace (but not sprinting).  Use the intervals indicated in the last column which specifies how much time you should jog at pace and at a faster pace.  Each interval is 5 minutes and you should repeat it until you complete the 3.1 miles.  Doing this on a treadmill is easy by setting your pace.  If you are running outdoors start to keep track of markers to monitor your pace.

CROSS: Cross Training is any cardio exercise besides walking such as biking, swimming, elliptical, dancing, aerobics or any other sports or activities that get your heart rate up. 

EASY: This is a long slow jog where you shouldn’t be considered about pace.  Take this time to enjoy your run or have a good conversation with a workout partner.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Intervals
1	3 miles baseline	Rest	3.1 miles Intervals	45-60min Cross	2-4 miles Easy	Rest	3.1 miles Intervals	4:30 pace 0:30 faster
2	2-4 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	3-5 miles Easy	Rest	3.1 miles Intervals	4:00 pace 1:00 faster
3	3-5 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	3-5 miles Easy	Rest	3.1 miles Intervals	3:30 pace 1:30 faster
4	3-5 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	2 miles Easy	Rest	RACE DAY	3:00 pace 2:00 faster