5K Training Starts Now!
Workouts for the TMC Meet Me Downtown 5K Night Run
The following workouts will progress from shorter intervals of effort to longer intervals with the goal of maintaining a faster running pace for longer amounts of time. Here are 8 workouts, one for each week before the TMC Meet Me Downtown 5K on Saturday night, June 1.
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 strides. It’s not unreasonable to spend a good 20 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 and drop and possibly not be able to get up again routine.
Don’t forget to tag us @runtucson @runsar #MMD5K so we can cheer you on!
Workout 1: Minute to Win It.
1 minute hard + 1 minute easy x 6-8 sets.
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, even it it’s a walk- don’t stop. You can do 6, 7 or 8 sets depending on how long of a workout you are ready for.
Total workout time= 6 sets will be 12 minutes of running and 8 sets will be 16 minutes.
Workout 2: You Two Fast!
2 minutes hard + 2 minute easy x 4-6 sets.
For this workout you alternate running a comfortably hard effort for 2 minutes with running a recovery effort for 2 minutes. Always keep moving between intervals. You can do 4, 5, or 6 sets.
Total workout time= 16 minutes if you do 4 sets up to 24 minutes if you do 6 sets.
Workout “Be 3”: 3 minutes hard + 2 minutes easy x 3-5 sets.
Workout “4 is More”: 4 minutes hard + 2 minutes easy x 2-4 sets.
Workout “High 5”: 5 minutes hard + 3 minutes easy x 2-4 sets.
Workout “The 6 Fix”: 6 minutes hard + 3 minutes easy x 2-3 sets.
Workout “Sending 7”: 7 minutes comfortably-hard + 3 minutes easy + 7 minutes harder.
Workout “Gr8”: 8 min. comfortably-hard + 3 easy + 4 minutes hard + 2 easy + 2 min. hard.
Workout 9: The Meet Me Downtown 5K Night Run!!!