1. Making the Most of Your 5k Training Marty Gaal, CSCS One Step Beyond www.osbmultisport.com

2. Overview of intermediate to advanced 5k Training Run 4 to 5 times per week Build your mileage through frequency, then duration Take at least one day off from exercise Core strength training will help your 5k performance Include optional cross training activities like – Cycling or elliptical training – Power UP Group Fitness classes – Strength training – free weights, yoga, pilates – Swimming or aqua jogging

3. Key Running Sessions Track or tempo road workout Long run up to 10 miles Hilly terrain workouts Drills session Easy runs

4. Track workouts Always warm up 10 minutes or more Control your effort Build your time and effort over periods of time (weeks and months) Keep your pace during intervals to your 5k pace with equal rest to begin, ie 400 meter in 90 seconds / 90 second rest

5. Sample track workouts 6 to 8 x 400s at 5k pace with equal rest 4 to 6 x 800 at 5k pace + 10 seconds per lap on 3 minutes rest 2 or 3 x 1 mile at 5k pace with 5 to 6 minutes rest

6. Sample tempo road workouts 5 x 2 minute at 5-10k pace / 2 minute easy 10 x 1 minute at 5-10k pace / 1 minute easy 6 x 3 minutes at 10k pace / 2 minutes easy

7. Long runs 5k training a good long run is 8 to 10 miles Should be comfortably aerobic (conversational but not easy) to comfortably fast (not hard, but not easy) to maximize effectiveness Hilly dirt roads are the best surface for long runs

8. Running drills High knees / fast feet Sideways Bounds (skips) Heel kicks Strides 1 or 2 times per week to improve stride efficiency

9. Building your resilience Your muscles, tendons, and ligaments go through an adaptation phase – your body gets used to the repeated stress of exercise Adaptation is caused by muscle hypertrophy (growth), cellular adaptations, and strengthening of soft tissues like tendons Requires consistency & frequency – exercise every 24 to 48 hours or so to continue improving

10. Building your speed After several weeks of regular training, your body will be able to go longer at the same speed, or faster at the same distance, then when you started Decrease your rest interval Increase your speed during work intervals Increase the number of repetitions done (12 x 400 instead of 8 x 400) Increase your speed at aerobic threshold effort (comfortably fast pace) Higher stride rate is generally more efficient

11. Physiological systems Establishing your lactate threshold heart rate in order to determine training zones is a good idea (Joe Friel Heart Rate Training) Determining your training paces is also a good idea (Jack Daniels Running Formula) A 5k uses both aerobic and anaerobic energy systems at the competitive level

12. Cross training ideas 20-30 minute easy bike ride 20-30 minute elliptical or rowing machine (or 10 minutes of first, 10 minutes of next) Free weights, Yoga, Pilates, Circuit Weights Power UP Group Fitness classes

13. 5 Week Training Plan – week 1 Monday Drills: Run 20 to 40 minutes (M) easy with running drills (www.osbmultisport.com/articles/drills.html)Run 20 to 40 minutes (M) easy with running drills (www.osbmultisport.com/articles/drills.html) TuesdayCross training Wednesday Intervals/tempo: run 30 to 45 Minutes (M) as 10-15 M easy / 5 to 8 x (1 M fast - 1 M easy) / 10-15 M easy ThursdayOptional cross training FridayOptional off day or an Easy 20-30 M run SaturdayLong run: Run 30 M to 1 Hour comfortably steady effort SundayOptional cross training

14. 5 Week Training Plan – week 2 MondayDrills run: 20 to 40 M easy with running drills TuesdayCross training Wednesday Tempo: run 30 to 40 M as 10-15 M easy / 10-15 M moderately hard / 10 M easy Thursdayoff day FridayEasy: Optional cross training or easy 20-30 M run SaturdayLong run 40 M to 1 hour 10 M easy to steady effort SundayOptional cross training

15. 5 Week Training Plan – week 3 MondayDrills run 20 to 30 M easy with running drills TuesdayCross training Wednesday Track/tempo run 35 to 40 M as 15 M easy / 5 or 6 x (2 M fast – 2 M easy) / 10 M easy ThursdayOptional cross training Fridayoff day SaturdayLong run 30 M to 1 hour easy SundayRun 30 to 40 M easy to comfortably steady effort

16. 5 Week Training Plan – week 4 MondayDrills run 20 to 30 M easy with 4 x strides* at the end TuesdayCross training Wednesday Tempo run 30 to 40 M as 10 M easy / 15 to 20 M moderately hard / 5 to 10 M easy Thursdayoff day FridayCross training Saturday Race rehearsal run 30 to 40 M as 15 to 20 M easy / 10 M at goal race pace / 10 M easy Sundayoff day

17. 5 Week Training Plan – week 5 MondayDrills run 20 M easy with 4 x strides at the end TuesdayOptional cross training WednesdayRun 25 M as 15 M easy / 5 M at goal pace / 5 M easy Thursdayoff day FridayRun 15 to 20 M easy with 2 or 3 strides at the end Saturdayoff day SundayMarch of Dimes 5k - Warm up 5-10 minutes with 2-3 strides. Have a great time!

18. Avoiding injuries Build into your training routine gradually – don’t overdo it Get adequate sleep and nutrition Listen to your body Watch your footing Use specific running shoes for training Watch your footing

19. About the presenter: Marty Gaal is a certified strength and conditioning specialist (CSCS) and USA Triathlon coach who resides in Cary, North Carolina with his wife Brianne and their dog, Tassie. Marty has qualified for the Boston Marathon and Ironman Hawaii. Coaches Marty and Brianne works with swimmers, runners, and triathletes to improve their times, fitness and overall health through their company, One Step Beyond. You can read more about their services online at www.osbmultisport.com.www.osbmultisport.com