Speed, Strength and Endurance

Thinking about running your first 5k? Want to get in to a little better shape? Below are some ideas for training plans from someone who is a perpetual beginner and really understands what you are going through! Let's face it, not to many of us are going to go on to run a sub three hour marathon, but that doesn't mean that we can't have a good time with running and maybe take off a few pounds in the process.

There are many different types of runs that will improve your speed, endurance or both. Any of these runs can be done by beginners and are still used by professionals. The difference between a beginner and a pro is the distance and the intensity. In this article I will talk about short runs, long runs, interval training, tempo runs and hill running. Each of these types of runs will be explained with the goal of running a 5k in mind.

Short Run
When you first start out it may be difficult to determine what a short run is going to be for you. Don't worry if you can only go a half mile the first time you get out there, you will improve. When I'm training for a 5k my short run is typically between 2 and 3 miles at a moderate pace (around 8:30 per mile, no I'm not fast!).

Long run
Like the short run, the idea behind the long run is pretty self explanatory. The goal of the long run is to build your endurance. The distance should be longer than your target run, in this case a 5k, and run at a moderate to slow pace. Long runs for me end up being around 5 miles. I like to run but it still helps to pick an interesting place for longer runs so that you are less likely to get bored. I prefer trail running but everyone has to figure out their own preference.

Intervals
Interval running trains your body to deal with oxygen deprivation. The result is that you can longer and faster before lactic acid begins to build up in your muscles (this is what most people refer to as hitting the wall). The best way to benefit from interval running is to have an idea of what your 3 mile race time would be if you had to run it today. Then you break the run down into sections of a tenth of a mile for beginners to a quarter mile for more experienced runners, all the way up to whatever distance you feel comfortable with. Next you would figure out what your time was for those distances. During the run you will do a warm up, followed by the intervals where you run your set distance in alternating slow and fast bursts and then finish with a cool down. A three mile interval run would look something like this: half mile warm up at a comfortable pace - 2 miles of alternating slow and fast intervals with fast intervals being at least ten seconds faster than your normal 3 mile race pace (if you ran your 3 mile in 24 minutes that would be 2 minutes per quarter mile, your fast intervals should be at least 10 seconds faster than that) - half mile cool down at a comfortable pace.

Tempo Runs
Like intervals, tempo runs help you get past that wall that we all seem to hit earlier than we like. As with all of these runs you can decide on the right distance for you but, a 3 mile tempo run would look something like this: 1 mile warm up at a comfortable pace - 1 mile at or below your 3 mile race pace - 1 mile cool down at a comfortable pace. The speed work that you are doing in runs like this and the intervals will help improve your endurance but they have the ultimate goal of getting your body used to running at a faster pace which will help to lower your times.

Hill Running
By far my least favorite training runs are the ones that intentionally include hills. Running hills builds strength in your legs significantly faster than running on a flat surface. There are several ways to run hills. Here is a simple way to get in a hill workout during a short or long run. First you have to find a hill! Don't go to steep but make sure it is steep enough that you feel a good increase in intensity. Start out by doing some warm up running prior to getting to the hill. Once you are warmed up and arrive at the hill run hard up the hill and slowly jog back down. Repeat this ten times and then cool down and you have finished your first hill run. It's that simple but it is much harder than it sounds. As you get stronger make sure you pick steeper hills or increase repetitions so that your strength doesn't plateau.

Putting these runs together in a training plan where you are running 5 days a week will certainly increase your endurance, speed and strength. You can put these runs together however you feel comfortable but remember it isn't the best idea to do back to back speed work or speed work followed by hills. A good program would look something like this:

Monday - 3 mile tempo run
Tuesday - Short Run
Wednesday - Intervals
Thursday - Take a day off you earned it!
Friday - Long Run
Saturday - Hill Run
Sunday - Rest

Your schedule may vary but that is the basic idea. The best way to get better at running is to do it consistently so enjoy yourself and I'll see you at your next 5k!