WEEK 4 ON TO THE NEW YEAR 2017-18 5K TRAINING PLAN This week’s schedule is posted a day early in advance of the usual post day, Sunday, which is Christmas Eve. That day’s workout is a simple 30-minute walk. The remainder of the holiday week you will be tapering. Sort of. Technically a 5k doesn’t require a taper, but this plan tries to accommodate what may be a more relaxed holiday week atmosphere.
Tuesday’s and Wednesday’s run/walks are short and you should pace them on the fast side with intensity, to ready yourself for the race. Many trainers and coaches say that during a taper, the idea is to decrease mileage but remind your body it will be going fast soon by keeping your shorter runs at the level of intensity you have been training at in interval sessions (in this plan they are the run/walks) or tempo runs (run about 10 seconds/ mile slower than 5k race pace). Avoid running at the slower speed of easy long runs.
It’s important to perform your mobility routine; even daily is a good idea to keep you in good form to make the 5k effort on the Sunday EVE or Monday DAY of the NEW YEAR. The December 30 schedule only calls for MYRTL'S and Dynamic Warm-ups. You likely won’t be stiffening up terribly, but the act of performing these exercises may help you to mentally stay sharp in advance of the run (or walk).
A brisk walk or short run can be worked into either of these days if you wish to get some kind of exercise. This schedule is not intended to prepare you for a personal best. It's purpose is to keep you on track to run an easy 5k on either December 31 or January 1.
Have a wonderful ‘between-the-holidays’ week. Enjoy your New Year's Eve or Day 5K! Congratulations for training to be able to start 2018 with an invigorating run or walk!
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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