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5km training program - week 5
Recovery between training sessions is almost as important as getting out and going for a run.
To ensure you are allowing your body enough time to repair and, more importantly, improve you need a good routine.
Stretching after sessions and ensuring you do an appropriate warm up and cool down each session will make a big impact on your body’s ability to recover between sessions. But don’t ignore other lifestyle factors such as your diet and sleep patterns. If you are fueling yourself with poor foods and staying up late each night your body will not be coping well with these stresses on top of your extra training.
So, look after yourself both on and off the training track.
MONDAY
Walk approximatey 10 minutes to hill.
Jog up hill three to five times at a moderate pace
Walk 10 minutes home
TUESDAY
Rest
WEDNESDAY
Walk 10 minutes
Jog two kilometres.
Walk five minutes
THURSDAY
Strength training three x 15 each exercise
FRIDAY
Rest
SATURDAY
Walk five minutes
Jog three kilometres
Walk five minutes
SUNDAY
Rest
10km training program - week 5
Are you getting enough sleep?
If you find you since beginning the training program you are feeling more fatigued than usual consider the other lifestyle factors that may be impacting your body’s ability to recover between training sessions.
Are you going to bed early enough to counter the extra training you are doing?
Is your diet supportive of the extra activity?
To get the most out of your body you need to ensure you are doing right by it both on and off the training track.
MONDAY
Six kilometre jog with three hill repeats.
TUESDAY
Rest
WEDNESDAY
Warm up five minutes
Intervals – run at tempo for three minutes (easy jog).
Two minutes for three kilometres
Cool down five minutes
THURSDAY
Strength training session three x 15 each exercise
FRIDAY
Rest
SATURDAY
Seven kilometre jog.
SUNDAY
Rest
15km training program - week 5
Our long run is 12 kilometres this week and by now you should be starting to get used to the longer distances.
Please ensure you are listening to your body between training sessions and acknowledge other behaviours that may be affecting your ability to recover between sessions.
Make sure you are not skipping the stretches, you are getting enough sleep and your diet is supportive of the extra training you are currently undertaking.
Enjoy the benefits of feeling fitter and make sure you are looking after yourself to keep your machine running at its full potential.
MONDAY
Five kilometre tempo run
TUESDAY
Rest
WEDNESDAY
Eight kilometre (include a hill on the route)
THURSDAY
Strength training session three x 15 each exercise
FRIDAY
Rest
SATURDAY
12 kilometres comfortable
SUNDAY
Rest
Ask Fusion a question...
If you have a question for Fusion Physiotherapy about the running programs, use the comments section at the bottom of this story and keep an eye out for the answer in future columns.
