week 5: 'on to the new year' 5k training

DURING THIS SHORT HOLIDAY WEEK, you will be staying active until race day. Today’s task for runners is a simple 30-minute walk; a foam roll session is scheduled for walkers. Even though each workout over these few days is relatively brief it’s important to perform warm-up routines beforehand.  Consider getting in a daily MYRTLs (hip girdle mobility) session to help keep you in good form to make the 5K effort during Tuesday’s NY Eve or Wednesday’s, NY DAY event.
 
To ready yourself for the race short runs and walks should be paced on the fast side, with moderate intensity, like would be planned for an official taper before a long-distance race.
 
Many trainers and coaches say that during a formal taper, the idea is to decrease mileage but remind your body it will be going fast soon by keeping shorter runs at moderate to vigorous levels of intensity (paced about 10 seconds per mile slower than an expected 5k race pace).  Not at the slower speed of easy long runs. 
 
You may not have been training with a set race pace in mind, but the general idea is not to pace the last few run or walk sessions too easy, especially if a faster rather than a slower finish is a personal goal.
 
Have a wonderful between-the-holidays week. Good luck in your events!
 
RUN & MOVE HAPPY!

The RUNNER and WALKER plans can be found on the RESOURCES page