10 Weeks Until Race Day

When folks make a goal of getting into shape (or staying fit), it sometimes helps if there’s a race to train for on their calendar. Alex Wasserman, co-owner of Elite Fitness in Bellevue, offered these tips to help you get fit in 2011 and train for a race. You might be running your first 5K in as little as 10 weeks. As always, consult your physician before beginning any new training program.

Train for a 5k

New Shoes (How’s that for motivation!) Take the time to go buy a new pair of running shoes. After spending hours in them, pounding them on roads, through trails and over bridges, you’ll be thankful you took the time to buy a shoe that fits you perfectly.

Set a Goal Find a doable plan for your race goal. Maybe you’re an experienced runner or maybe you’re not. Either way, find a workout plan that works for you, something that is challenging but not so difficult that you’ll never reach it.

Just Do It There will be a day when you’re so sore you won’t even want to crawl out of bed, let alone go on a run. But sometimes you need to get up, get going and just finish. You’ll be happy you did.

Rely on Rest Part of getting in shape is taking the time to rest. Your muscles actually get stronger when you take regular rest days to recuperate.

Diet: Hydration and Spaghetti Drinking lots of water throughout the day and eating carbohydrates will give you the fuel you need to keep going. Avoid spicy foods before a long run and load up on protein, veggies and of course, carbs.

Week 1
Mon Cross-train
Tues ½ mile run, 1½ mile walk, repeat for 20 to 30 min. more
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Week 2
Mon Cross-train
Tues 1 mile run, 2 mile walk, repeat for 20 to 30 min.
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Week 3
Mon Cross-train
Tues 1½ mile run, 2½ mile walk, repeat for 20 to 30 min.
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
sat Repeat run from Tues.
Sun Rest

Week 4
Mon Cross-train
Tues 2 mile run, 2 mile walk, repeat for 30 min.
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Week 5
Mon Cross-train
Tues 2 mile run, 1½ mile walk, repeat for 30 min.
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Week 6
Mon Cross-train
Tues 2.5 mile run, 1 mile walk, repeat for 30 min.
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Week 7
Mon Cross-train
Tues 3 mile run, 1 mile walk, repeat for 30 min
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Week 8
Mon Cross-train
Tues 4 mile run, 1 mile walk, repeat for 30 min.
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Week 9
Mon Cross-train
Tues 5 mile run, 1 mile walk, repeat for 30 min.
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Week 10
Mon Cross-train
Tues 5 mile run, 1 mile walk, repeat for 30 min.
Wed Cross-train
Thurs Repeat run from Tues.
Fri Rest
Sat Repeat run from Tues.
Sun Rest

Race Day!

Half Marathon Training

Since a half marathon is an event for someone who’s already fit enough to consider the challenge, this is for the intermediate-level athlete. When the calendar calls for cross-training, do it for about 40 minutes to an hour. When it calls for tempo training, incorporate 1 or 2 minutes bursts of quick running followed by 4 to 6 minutes of slower running. As always, check with your physician before starting a new workout program.

Week 1
Mon Cross-train for an hour
Tues 30 minute tempo training
Wed Rest
Thurs 3 mile run
Fri Rest
Sat 5 mile run
Sun 2 mile easy run

Week 2
Mon Cross-train
Tues 4 by 400 Interval Workout at a track, run one time around the track at an 85 to 90 percent sprint. Rest 2 minutes. Repeat this four times.
Wed Rest
Thurs 3 mile run
Fri Rest
Sat 6 mile run
Sun 2.5 mile easy run

Week 3
Mon Cross-train
Tues 35 min. tempo run
Wed Rest
Thurs 3 mile run
Fri Rest
Sat 7 mile run
Sun 2 mile easy run

Week 4
Mon Cross-train
Tues 5 by 400 Interval Workout just like the 4 by 400, but this time do it five times
Wed Rest
Thurs 4 mile run
Fri Rest
Sat 7 mile run
Sun 3 mile easy run

Week 5
Mon Cross-train
Tues 35 min. tempo run
Wed 3 mile run
Thurs 3 mile run
Fri Rest
Sat 8 miles
Sun 3 mile easy run
Week 6
Mon Cross-train
Tues 6 x 400 interval workout
Wed 3 mile run
Thurs 4 mile run
Fri 2 mile easy run
Sat Rest
Sun 6 mile run target race pace

Week 7
Mon Cross-train
Tues 40 min. tempo run
Wed Rest
Thurs 4 mile run race pace
Fri Rest
Sat 9 mile run
Sun 3 mile easy run

Week 8
Mon Cross train
Tues 6 x 400 interval workout
Wed 3 mile run
Thurs 3 mile run
race pace
Fri Rest
Sat 10 mile run
Sun 3 mile easy run

Week 9
Mon Cross-train
Tues 45 min. tempo run
Wed 3 mile run
Thurs 4 mile run
Fri Rest
Sat 11 mile run
Sun Rest

Week 10
Mon Rest
Tues 4 mile run
Wed 30 min. run 10K race pace
Thurs 2 mile run
Fri Rest
Sat 20 min. easy run

Race Day!

Sprint Triathlon Training

A triathlon is a difficult race that combines swimming, cycling and running. It forces you to build strength in different activities instead of just one. This is the schedule for a sprint triathlon, which has shorter distances and is perfect for an athlete who has just started to compete in triathlons.

Week 1
Mon 10 min. swim free style
Tues 30 min. light spinning
Wed Run sprint intervals
Thurs Rest
Fri Cross-train, tempo/interval swim 30 min.
Sat 10 mile bike
Sun Rest

Week 2
Mon 15 min. swim free style, steady pace
Tues 30 min. light spinning
Wed Run sprint intervals
Thurs Rest
Fri Cross-train, tempo/interval swim 30 min.
Sat Rest
Sun 1.5 mile run

Week 3
Mon Rest
Tues 20 min. swim free style, steady pace
Wed 30 min. light spinning
Thurs Run sprint intervals
Fri Rest
Sat Cross-train, tempo/interval swim 30 min.
Sun Bike intervals

Week 4
Mon 1.5 mile run
Tues Rest
Wed Rest
Thurs 30 min. light spinning
Fri Run sprint intervals
Sat Rest
Sun Cross-train

Week 5
Mon Bike intervals, 1mile recovery run
Tues 30 min. swim free style, steady pace
Wed Rest
Thurs 35 min. light spinning
Fri Run sprint intervals
Sat Cross-train, 30 min. tempo/interval swim
Sun Rest

Week 6
Mon Run 2 mile
Tues Bike intervals
Wed 30 min. swim free style, 10 min. warm up, 10 min. race pace, 10 min. cool down
Thus Rest
Fri 12 mile bike
Sat Run sprint intervals
Sun Cross-train

Week 7
Mon Rest
Tues Brick 5 mile bike, 2.5 mile run
Wed Cross-train
Thurs 30 min. swim free style, 5 min. warm up, 15 min. race pace, 5 min. cool down
Fri Rest
Sat 15 mile bike
Sun Run sprint intervals

Week 8
Mon 30 min. tempo/interval swim
Tues Rest
Wed Brick 7.5 mile bike, 3 mile run
Thurs Cross-train
Fri 35 min. swim free style, 5 pace, 5 min. cool down
Sat Rest
Sun 15 mile bike

Week 9
Mon Run sprint intervals
Tues 30 min. tempo/interval swim
Wed Rest
Thurs Cross-train
Fri Brick 10 mile bike, 3.5 mile run
Sat- 40 min. swim free style, 5 min. warm up, 25 min. race pace, 5 min. cool down
Sun Rest

Week 10
Mon Recovery swim 30 min
Tues. Recovery bike/run 30 min./10 min.
Wed Rest
Thurs Recovery swim 30 min.
Fri Recovery bike/run 30 min./10 min.
Sat Rest

Race Day!

**Sprint intervals should consist of 35 to 60 minutes depending on how intense one’s intervals will be, (less intense, do 60 minutes or more intense do 35 minutes.) *Recovery runs/swims/bikes are just that – recovery. They are typically steady, easy-going sessions that help flush the lactic acid from your muscles. *Tempo training is going through spurts of speed you don’t usually run at. For example, run 1 or 2 minutes fast, followed by 4 to 6 minutes slower and so on, basically varying your speed throughout the run instead of one steady pace. 

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