The Rush of Running

I wanted to run in a 5K in October, but time got away from me and my "training" died. So here I am again.. with a new goal: to run in a 5K before April. I started jogging last week. I ran a 15 minute mile. That was one thing that made me happy. It's been two months since I last ran, and I still kept the same pace.

It felt good to be out again. My muscles were in pain afterwards.. but I'm a glutton for pain. I wanted to be out there the very next day. Below is my training schedule (found on Train 5K). On my off days, I will do strength training to help with my weight loss. 

1. For the first 4 weeks, plan on training 3 times per week.
   
   • Run Tuesday, Thursday and Saturday.
   • Rest Monday, Wednesday, Friday, and Sunday.
2. During the 3 months of training, plan your longer runs for the weekend.
   • Tuesday-15 minute run.
   • Thursday-20 minute run.
   • Saturday-30 minute run.
3. Your second month of training, you will begin to get a bit more serious and increase running speed and times and run 4 days per week.
   • Tuesday-20 minute run.
   • Thursday-25 minute run.
   • Friday-30 minute run.
   • Saturday-35 minute run.
   • Sunday, Monday, Wednesday-rest days.
4. Your two biggest weeks of training of the 12 weeks will be weeks 9 and 10, the first two weeks of the third month. For those two weeks only, you will train for 5 days and rest for 2.
   • Monday-20 minute run.
   • Tuesday-25 minute run.
   • Thursday-30 minute run.
   • Friday-20 minute run.
   • Saturday-40 minute run.
   • Wednesday and Sunday-rest days.
5. From the start of week 9 (above), begin to do your runs a bit faster than your normal pace of the previous weeks. Also, do your long Saturday 40-minute run a bit faster than the other four runs of week 9. You are gearing up now for your race day. You want to get some idea what it is like maintain a steady pace throughout the 5K race.
6. Week 10 is exactly the same as week 9 except for one thing.... Your Saturday run will be 50 minutes at a good steady pace. I believe in over-distance training and it has stood me in good stead in my 30-year endurance racing career. The 50 minutes you run on this last big training day will be longer in time than your actual race. When that run is done and you feel like you are ready, there is just one thing left to do........
7. Taper. Cut your training down for the next two weeks leading to your race. REST.
8. Week 11 will look like this.
   • Tuesday-run 25 minutes.
   • Thursday-run 25 minutes.
   • Friday-run 20 minutes.
   • Saturday-run 35 minutes.
   • Monday, Wednesday, and Sunday are rest days.
9. Week 12 will be your final week of preparation and will take you into your race day.
   • Monday-run 25 minutes.
   • Wednesday-run 20 minutes.
   • Friday-You are going to run 10 PUPS. At least that's what I call them. They are really called 'pick ups.' Not really sure why. Just go with me on this. It's the day before your race. Go outside, or on an indoor track and do a 5-minute warm-up run. Then do your PUPS. Run a good brisk, (faster than you normally run) 10-second spurt. Use your watch. Rest for 20 seconds and do it again. Ten times. Do a 5-minute cool-down run. It will take you 15 minutes.
10. That's all. Your training is done! You are ready for your best possible 5K race.