Training for the Suddy 5-Miler Roadrace or 3-Mile Fitness Walk

Start training now for your first 5 Mile Roadrace!   OR….  Maybe you are a runner looking for a new program and a little guidance to help keep you motivated through this summer?  OR…maybe you would like to get into a walking routine that will keep you motivated with a specific goal in mind?  No more excuses.  The following is a 12 week schedule for YOU!  Choose the fitness program that you are interested in, and start your training now. 
Suggestion:  Print out a blank training schedule where you can keep track of your training and progress.  Hang this schedule in a place where you will be able to write down your progress every day, and also where you will be able to view your accomplishments each day.  Also, print out a copy of the training schedule that you choose (walker, beginning runner, intermediate runner).  The schedules are set up so that you are running/walking on certain days of the week, but it is not necessary that you follow the exact days.  What is important, is that you fit the correct number of workouts into your week.  So, choose the days that will work for you, and then follow the training schedule accordingly.

If you choose to follow the Intermediate Running Schedule, one of you training runs during the week should involve a speed, interval, or fartlek workout of your choice for that week, using the given distance.  Some examples of these workouts and a description for each are listed below. 

These schedules are supposed to be a helpful tool to allow you to follow a fitness plan and to keep you motivated.  They are flexible, so adjust them according to your goals and fitness level.  Remember too that cross training is very important.  On the days when you are not running, it would be a great idea to use a stationary bike, cross trainer, stair master, or to weight train or swim, etc.  Cross training will allow you to use different activities to keep from getting bored, and also to give certain muscle groups a break from the ‘running routine’. 

Training for Suddy 5-Miler Presented by the Boston Athletic Club

Planning for speed on the day of this race?  …Or, would you like to become a stronger runner?  Here are some ideas that might help.

About the workouts – The most common speed workouts are intervals, ladders, and fartleks.  All three are different variations of the same concept: alternating periods of speed with recovery.  Run the speed intervals at a high effort level, slightly faster than your race pace, but don’t go all out.  Reserve enough energy to get through the entire workout.  If possible, try to do most of your speed workouts on a track.  Not only is it much easier to measure distance on a track, but it also helps eliminate distraction, and the surface is engineered for speed.

Intervals.  Typically done on a track or a marked trail, an interval workout consists of running one or more sets of equal-distance speed work and timed rest.  Rest between speed sets by walking or easy jogging.  For example, “8 x 400m with 3 min. rest” indicates running 400-meter intervals eight times with three-minutes rest in between.

Sample Interval Workouts

Sample Fartlek Workouts

Ladder.  The segments of a speed ladder workout increase or decrease in distance or time.  You can run a step-up ladder (2 min, 4 min, 6 min, 8 min), a step-down ladder (1 mile, 800m, 400m, 200m) or a combination (400m, 800m, 1000m, 1600m, 1000m, 800m, 400m).  Usually step-up intervals are run at the same pace, while step-down intervals get progressively faster.  And step-ups are done earlier in a training than step-downs.

Sample Ladder Workouts