Beginner 5k Training Log

The Urban Escape Fitness Half Marathon 10K & 5K is 6 weeks away!! I have spoken to a bunch of people who want to run but are beginners  – I suggest doing the 5k. Below is a beginner training program for completing the 5k 

5K Training Plan

Week 1:
Tues & Thursday 2 miles / run for 5 mins, walk for 1 min
Saturday 3 miles / Run for 5 mins, walk for 30 seconds
Week 2:
Tues & Thursday 2 miles / run for 6 mins, walk for 1 min
Saturday 3 miles / Run for 6 mins, walk for 30 seconds
Week 3:
Tues & Thursday 2.5 miles / run for 7 mins, walk for 1 min
Saturday 3 miles / Run for 7 mins, walk for 30 seconds
Week 4:
Tues & Thursday 3 miles / run for 8 mins, walk for 1 min
Saturday 2 miles / Run, no walking
Week 5:
Tues & Thursday 3 miles / run for 9 mins, walk for 1 min
Saturday 2.5 miles / Run, no walking
Week 6: Race Week!
Tuesday 2 miles / run for 2 mins, walk for 1 mins
Sunday Race Day Run 5k 

Sums up a Great Racing Season!

 

I am always so happy to cross the finish line – unfortunately, most of the time I look like I’m going to die!

I reached almost all my season goals – My main focus was to get my run faster which I did (I took my run race pace from low 9min mile for 5k to 7:53 pace and 10k from high 9min mile pace to 8:28 pace). I made some unrealistic goals (running a 10k under 50mins) but have learned to set myself up for success so I’m not bummed after.

I am really excited for the group of women that I trained too – most PR their runs and the two first time 5k runners smashed their goal times with one of them getting 3rd place in her age group! 

Speed work is hard – BUT it does pay off if done properly and diligently. You need to find a plan that works for your life and stick with it. 

For those of you doing “Operation Weight Loss” day 1-3 are the worst as your body is getting use to few calories – I’m hungry most of the time but know in a day or so I’ll feel better – stick with it!

Half Marathon & 5K

 

Excited to announce the Inaugural Urban Escape Fitness Half Marathon & 5K

You can run 13.1! This flat, fast, incredibly scenic out-back course along the back country roads offers an idyllic destination race.  Nestled in the shadows of the Marin hills and countryside, you will be rewarded with incredible views, hometown supporters, and a memorable experience. Race starts and ends at San Marin High School track in Novato California.

Not up for 13.1, how about 3.1 then! Great 5K for beginners, families and runners looking to crush there fastest pace.  This is also an out and back course with a finish on the San Marin High School track.

REGISTER

Weather you are a Northern California native or from across the ocean this is a beautiful race and an amazing area to vacation in. Some of the best hiking and biking in the world! Check out the city of Novato, Marin County and San Francisco to plan your fitness vacation today 🙂 

 

Track Workout

Continuing our endurance build – If this is your first track workout either do the beginner set or look through old blogs so that you can progress safely.

Best way to improve your speed and running economy is to do a coached track workout. Its tough to know if you are doing the drills correctly and if your form is good. Finding a running coach isn’t as hard as you might think We do run coaching at Urban Escape Fitness, if you are not local – look up http://www.rrca.org/ for local coaches and clubs.

Track workout for advance to intermediate group: 

1mile warm-up

3x1mile / jog lap inbetween (intermediate group do 2×1 mile instead) 5k goal pace

1 mile cool down

Beginners Track Workout:

1 mile warm-up

2 laps / jog “rounds” / lean forward from ankles on the “straights”

4×600 / walk 200 (1 1/2 lap / walk 1/2 lap repeat 4 times)

1 mile cool down

3.5 miles

Beginner 5K Training Program

I am designing the training plans for our local Turkey Trot 5k and 10k. Everyone starts somewhere – slow progression is the key to feeling good about your training and staying motivated.

I Love designing plans (especially when people follow them 🙂 ) I am working with a group of beginner runners training for Mermaid Run SF and it has been amazing to see their progress! They went from having a hard time running for 2 mins and now are running 2 miles without stopping.

This 5k training plan is for beginner runners. If you are an intermediate or advanced runner email me at heather.urbanescape@gmail.com for more information on Urban Escape Fitness’s track workouts

Turkey Trot 5K Training Plan
Week 1:
Tues & Thursday 2 miles / run for 2 mins, walk for 1 min
Saturday 2.5 miles / Run for 2 mins, walk for 30 seconds
Week 2:
Tues & Thursday 2 miles / run for 3 mins, walk for 1 min
Saturday 2.5 miles / Run for 3 mins, walk for 30 seconds
Week 3:
Tues & Thursday 2 miles / run for 4 mins, walk for 1 min
Saturday 2.5 miles / Run for 4 mins, walk for 30 seconds
Week 4:
Tues & Thursday 2 miles / run for 5 mins, walk for 1 min
Saturday 3 miles / Run for 5 mins, walk for 30 seconds
Week 5:
Tues & Thursday 2 miles / run for 6 mins, walk for 1 min
Saturday 3 miles / Run for 6 mins, walk for 30 seconds
Week 6:
Tues & Thursday 2.5 miles / run for 7 mins, walk for 1 min
Saturday 3 miles / Run for 7 mins, walk for 30 seconds
Week 7:
Tues & Thursday 3 miles / run for 8 mins, walk for 1 min
Saturday 2 miles / Run, no walking
Week 8:
Tues & Thursday 3 miles / run for 9 mins, walk for 1 min
Saturday 2.5 miles / Run, no walking
Week 9: Race Week!
Tuesday 2 miles / run for 2 mins, walk for 1 mins
Thursday Race Day Run 5k 🙂

Weekly Track Workout

 

As we’re building distance with our longer runs on Saturdays our track workouts will be getting more into endurance threshold training and less on all out sprinting. Urban Escape Fitness group meeting at San Marin High School at 5:30a (remember to bring headlamps!)

Intermediate and Advance Workout:

• 1 mile warm-up (4 laps)
• 2X1000 walk 200 (5K pace)
• 2×1000 jog 200 (5K pace)
• walk lap
• 1200 cool down (3 laps)
• Total = 5 miles

Beginner Workout

• 2 lap warm-up
• 2 lap jog rounds / straights focus on tall relaxed upper body leaning from ankles not waist, abs are strong
• 4 laps jog rounds run (no sprinting just run little faster) straights
• 2 laps 1/2 through time one min and count your right leg (goal to get 85-90ish)
• 2 laps cool down
• Total = 3 miles

 

Track Workout

 

Here is your weekly track workout, I have included an intermediate and beginner workout. This workout is great for distance runners looking to improve their speed and endurance. Urban Escape FItness group meets at 6:15p at San Marin High School Track or Thurs at 5:30a (bring head lamp 🙂 )

Intermediate to Advance Track Workout

• 1 mile warm-up
• 2X800 2min recovery (should be at your 5k race pace)
• walk lap
• 2X800 1:30 recovery (should be at your 5k race pace same as above)
• walk lap
• 2X800 1min recovery (should be at your 5k race pace same as above)
• 800 slow jogging cool down

Beginner Track Workout

• 2 lap warm-up
• 2 lap – jog 1/2 lap than count your right leg for 1 min (goal is to get 90) – reason for drill is to increase your cadance – think fast feet – if you can hear your foot pounding than your form is off
• 2 lap jog the rounds (100m) pretend to scrape gum off your shoe for the straights (100m) – reason for this drill is to improve your stride and have less garring to your joints – if you look at really fast runners they have a really high kick behind them
• 2 lap cool down

 

 

 

Run Training

I love training groups to do races, why you may ask…. I LOVE to race, reason I love to race is that I LOVE to have a goal, create a plan, follow the plan watch my splits get faster than see it all come together for the race. Which brings us back to my original thought “I love training groups” reason: show others how rewarding and how FUN racing can be, especially when you have a group that has all trained together, you build that camaraderie to finish something that you work hard for – and the after party is always a bonus 🙂

Urban Escape FItness next training group starts this Saturday! We’ll be training for the Mermaid Run in San Francisco – you have the choice to do the 5k, 10k and 10 mile run. Don’t live in the area but would like to follow the training program – no problem check out our website www.urbanescape-fitness.com and contact info will be in there