Run Tucson

5K Training Starts Now!

5K Training Starts Now!

9 Workouts for the TMC Meet Me Downtown Night Run,5K

The following workouts will progress from shorter intervals of effort to longer intervals with the goal of maintaining a similar speed for longer and longer distances.  There will be 9 workouts total (one a week) from now until the TMC Meet Me Downtown 5K on Saturday night, June 2nd.  Feel free to post a picture of yourself getting ready for the @runtucson @runsar #MMD5K and we’ll cheer you on!  

Always prepare your muscles for a harder effort session by running easy for at least 10-15 minutes beforehand.  For a complete warm-up, include some dynamic stretching and speed drills.  It’s not unreasonable to spend a good 30 minutes warming up.  After the workout, your body recovers better when you bring it to a gradual stop, by running easy for 10-15 minutes, rather than a sudden stop, drop, and possibly not be able to get up again routine.

Workout 1: Minute to Win It.

1 minute hard + 1 minute easy x 8.  

For this workout you alternate running a comfortably hard effort for 1 minute with running an easy/recovery effort for 1 minute.  Always keep moving between intervals, don’t stop.  

Total workout time= 16 minutes

Workout 2: You Two Fast!

2 minutes hard + 1 minute easy x 6.

For this workout you alternate running a comfortably hard effort for 2 minutes with running a recovery effort for 1 minute.  Always keep moving between intervals.  Walk during your recovery minute if you need to, but don’t stop.  

Total workout time= 18 minutes