Novice runners:
Training for Your First 8-K
HOW MUCH DO YOU NEED TO TRAIN to be able to run your
first 8-K? Some individuals who possess a reasonably
good level of fitness (because they bicycle or swim
or participate in other sports) could probably go
out and run 5-6 miles on very little training. They
might be sore the week after a race at one of those
distances, but they still could finish.
But if you've made the decision to run an 8-K race,
particularly one as exciting as the LaSalle Bank Shamrock
Shuffle in Chicago, you might as well do it right.
Following is an eight-week training schedule to help
get you to the finish line of your first 8-K. (For
those metrically challenged, 8-K is a shade less than
5 miles.)
To participate in my 8-K program, you should have
no major health problems, should be in reasonably
good shape, and should have done at least some jogging
or walking. If running 2 miles for your first workout
on Tuesday of the first week seems too difficult,
you might want to begin by walking, rather than running.
Or, if you have more than eight weeks before your
8-K, switch to my 5-K
schedule to build an endurance base before preceding.
The terms used in the training
schedule are somewhat obvious, but let
me explain what I mean anyway. Further
information and explanations are
included in the day-by-day schedules
that continue from this screen.
Stretch &
Strength: Mondays are the days in
which I advise you to do some stretching along
with some strength training. This is actually a day
of rest following your long run on Sundays. Do some
easy stretching of your running muscles. This is good
advice for any day, particularly after you finish
your run, but spend a bit more time stretching on
Mondays. Strength training could consist of push-ups,
pull-ups, use of free weights or working out with
various machines at a health club. Runners generally
benefit if they combine light weights with a high
number of repetitions, rather than pumping very heavy
iron. I also suggest that you do some strength training
following your Thursday workouts, however you can
schedule strength training on any two days convenient
for your business and personal schedule. For more
information, see: Stretch
& Strengthen.
Running
workouts: Put one foot in
front of the other and run. It sounds
pretty simple, and it is. Don't worry
about how fast you run; just cover the
distance--or approximately the distance
suggested. Ideally, you should be able
to run at a pace that allows you to
converse comfortably while you do so.
This isn't always easy for beginners,
so don't push too hard or too fast.
Under this workout plan, you run three
days of the week: Tuesdays, Thursdays
and Sundays, Sundays being a longer
run. (See below.)
Cross-Training:
On the schedule, this is identified simply as "cross."
What form of cross-training works best for runners
preparing for a 8-K race? It could be swimming, or
cycling, walking, cross-country skiing, snowshoeing,
or other forms of aerobic training ,or even some combination
that could include strength training if you choose
to do it on Wednesdays and Saturdays instead of as
indicated on the schedule. And feel free to throw
in some jogging as well if you're feeling good. What
cross-training you select depends on your personal
preference. But don't make the mistake of cross-training
too vigorously. Cross-training days should be considered
easy days that allow you to recover from the
running you do the rest of the week.
Rest:
The most important day in any running
program is rest. Rest days are as
important as training days. They give
your muscles time to recover so you can
run again. Actually, your muscles will
build in strength as you rest. Without
recovery days, you will not improve. In
this program, Friday is always
scheduled as a day of rest to
compliment the also easy workouts on
Mondays.
Long
Runs: The longest
runs of the 8-week schedule are planned
for Sundays, since you probably have
more time to do them on the weekends.
If Sunday isn't a convenient day for
your long runs, feel free to do them on
Saturday--or any other day of the week
for that matter. What pace should you
run? Go slow. There is no
advantage to going fast during your
long runs, even for experienced
runners.
Walking:
Walking is an excellent exercise that a lot of runners
overlook in their training. In the training schedule
below, I don't specify walking workouts, but feel
free to walk during your running workouts any time
you feel tired or need a break. In the Shamrock Shuffle,
nobody cares whether you run the full 8-K; they're
more concerned that you finish. If this means walking
every step in practice and in the race, do it!
The following schedule is only a guide. If necessary,
you can make minor modifications to suit your work
and family schedule. See the week-by-week screens
for more detailed information on what to run each
day and tips for your training. Click on the numbers
underlined and in blue in the left column to get to
these screens. Or sign up for the InterActive
version of this Novice 8-K Training Program, where
I send you daily email messages telling you what to
run, along with other tips about your training. The
InterActive 8-K Novice Training Guide is available
for a fee through TrainingPeaks. Click on the logo
below for more information.
