Add a few more intervals and more miles

Here you go, you’re hooked now. You feel the need for a little more speed, and maybe you’re sizing up the race results and want to see your name climb a little higher.

First thing you have to do is pick a race in the future that gives you enough time to train and doesn’t cause any training conflicts with vacations or big projects at work.

Then get to it!

Program tips for your 5K:

• Weekly runs - Run 4 times a week.
  
• Total miles - Gradually reach 19-22 miles a week total.
  
• Program length - Hold that pattern for 8-10 weeks minimum.
  
• Weekly Speed Intervals - Do one day of speed intervals that are about 2 minutes long. You can either do these on a track, by running one lap or a quarter mile, then jogging a half a lap, or you can do them by time by running fast for about 2 minutes or 2 minutes 15-20 seconds, then jogging easy for about 3 minutes. Repeat 3 times the first week after 1-2 miles of warmup. Add one each week until you reach about 6. Always cooldown by jogging another mile or so when you’re done.
  
• Weekly Race-Pace intervals – Jog a mile or so, then do either 2-4 800s (half-miles) with about 2 minutes easy jogging between, or do 2 miles with about 3 minutes easy jogging between. Or some mix to equal about 2 miles. These should be slower than your speedy short intervals so they feel “comfortably hard,” but still require a little push.
  
• Long Workouts - Do a longer workout once a week that gradually reaches 6 miles. You’ll add about a half mile each week to get there, which will take about 7-8 weeks. Every 2-3 weeks, hold steady or drop back a half-mile before you continue with your mileage climb. Keep these comfortably steady, but not so easy you fall over.
  
• Easy runs – That fourth run should be mindlessly easy!
  
• Rest days - A must! Make at least 1-2 of your days off real rest days from activity. Although you can certainly cross-train for fun on 1-2 days (such as hiking, cycling, or swimming). Be sure not to make a cross-training day too hard.
  
• Scheduling – Do not schedule your speed workouts and your long workouts on back-to-back days. Either put in a day off or your easy run between them.
  

Training guidelines to live By, no matter what level you are:

1. Build mileage by no more than 10 percent a week, as a beginner, and up to about 20 percent if you already workout.
   
2. Always follow a “hard” day (in distance or speed) by an easy day, which could mean a total day off!
   
3. Give yourself at least 8-10 weeks to get to your 5K.
   
4. Walking isn’t a bad word at any speed – Take a short walking break if you need to in training or during the “race” so you can finish well.
   
5. Listen to your body – If it says it’s tired, it is. Take another day off or an easy day.
   

The Last Week:
Cut down your mileage in the last week before the race so you only work out 3 days and don’t do a long workout. That’s called a “taper” so you’re rested for the Big Day.

On Race Day:

• Get there about an hour early. You don’t want to stress about parking or finding the place or a line for a Porta-Potty!
  
• Drink some water before you start, and take some at the water stop in the race.
  
• Warm up! Be sure to jog for 5 minutes or so, then stretch a little before the race starts. Then jog for another 5 minutes. Keep moving a little as much as possible before you start.
  
• When you line up at the line, judge your speed well. Don’t jostle to the front if you’re going to be doing 9- or 10-minute miles. That’s not good etiquette. The front folks will be doing 5-7 minute miles!
  

Oh, and don't get frustrated.