Running to the Finish {Week 2}

I’m guilty of falling behind on posting my 5k training program, but as I mentioned earlier this morning I had a mini technology-less vacation this weekend. If you fall behind because of me I apologize, but you can combine Monday’s cardio routine with Wednesday’s strength training so you don’t lose a workout or take it as your second rest day. I’ve been a huge fan of the Nike Training Club app for my iPhone for a long time now because it’s like a personal trainer with different high intensity routines specifically designed for all your goals. I did a 45 minute routine called “Fast & Fierce”, let’s just say I sweated my weekend away.

I came home to find a Vega Sport pre-workout energizer packet that I won from Good Clean Food’s giveaway a few weeks ago and decided to give it try since I was feeling sluggish today. I didn’t like the lemon-lime flavor too much {I’ve never actually been a fan of the flavor} but within the 20 minutes it suggested, I felt the energy needed to push through my tough routine. I’m definitely interested in trying their other products.

Week 2

{If you’re new to running repeat week 1 until you can run 2 miles at your own pace without stopping}

Warm Up before each each run {I’ve had the best runs using this pre-run routine}

Monday

Any Cardio Activity of your Choice {other than running}: 30 to 45 minutes

Tuesday

Speed Workout {3 miles}

  • Run or Walk: 1/2 mile
  • Run: 1/4 mile
  • Walk: 90 seconds
  • Repeat 7 times
  • Run or Walk: 1/2 mile

Wednesday

Strength Training {Do a 3 sets of a routine that works every major muscle group-arms, shoulders/chest, back, core, butt/legs}

Thursday

Tempo Workout {4 miles}

  • Run or Walk: 1/2 mile
  • Run fast: 1 1/2 miles
  • Walk or Jog: 3 minutes
  • Repeat
  • Run or Walk: 1/2 mile

Friday

Strength Training {Do a 3 sets of a routine that works every major muscle group-arms, shoulders/chest, back, core, butt/legs}

Saturday 

Off

Sunday

Distance Workout {5 miles}

  • Run or Walk the entire distance

Like I mentioned last week even though I have a set plan it’s more of a guideline because sometimes life’s responsibilities require us to make adjustments. {I actually missed a run last week so I’ll be doubling up my workouts on my strength days} Just make sure you get in 3 runs per week and don’t forget to fuel up after!

Happy running!


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