Mother's Day 5k (Photo credit: Run to Win)
There can’t be too many complaints about training outside with the wonderful winter and spring that we have had. The temperatures have been moderate and minimal snow to interfere with road training. In fact, one could bike in March this year.
Starting April 9 and for the next 5 weeks we will give you some workouts to get you ready for your 5K, 10K and half marathon
5K Training
- Mon: Rest or walk
- Tues: 2.25 mi run
- Wednesday: rest
- Thurs: 1.5 mi run
- Friday: easy run/walk .75 mile
- Sat: 2.25 mi run
- Sun: 45-60 min walk + 4 min fast jog
10K Training
- Mon: 35 min walk + stairs
- Tues: 3 mi run
- Wednesday: Lift
- Thurs: 2 mi run + strength training
- Friday: rest
- Sat: 50 min cross train
- Sun: 4 mi run
Half Marathon Training
- Monday – Strength training and walk
- Tuesday – 4.5 Mile run
- Wednesday – 3 mile run or jump rope
- Thursday – 4.5 mile run plus strength training
- Friday – Rest day
- Saturday – 50 minute cross training (biking, rowing, elliptical, swimming, etc)
- Sunday – 6 mile run @ race pace
Nutrition Suggestions
en: A glass of water / de: Ein Glas Wasser / tet: Kupu bee ida (Photo credit: Wikipedia)
Drink water, water, and more water
Workout Challenge for Everyone
It wouldn’t be right if we didn’t provide some suggestions for cross training.
- Attempt as many of these hills in Lodi as you can in 1 day or all of them for the week – MCauley Hill, Pleasant Street, Chestnut Street, Golf Course Hill Road, Hill Street
Registration
If you haven’t registered for your race yet, you can easily do so online.
The registration link is at the with our registration and timing company, Its Race Time.
Tags: cross train, exercise, half marathon, Strength training
Wisconsin has experienced the most unique, warm and light snow year, especially in the Southern part of the state. Have you been running and walking since the weather got nice? Many of my biking friends have been on the road in February and certainly in March. If the bikers are out, you can be sure that its plenty warm and nice for runners and walkers.
dianakarls
Joe Bainbridge
koryeryan
Wendy Soucie
