This week you will want to focus on your base run. Building a base is simple. The key is to keep the run 10% or less in mileage from the week before. First go to a track or a trail that gives you distance and see how long it takes you to run that mile (or drive around the block until you rack up one mile) What I like to do since I run for time, I say: I will run 10 minutes today or one mile (if your pace time is a 10- minute mile), 15 (1.25 miles) minutes tomorrow and so forth until the end of the week or 7 days. The day of rest should consist of a bike ride for 30 minutes to one hour; keep cross-training on the forefront of your mind- it will help in preventing injuries.

So the count down begins: 7 weeks to go until your successful 5k.

Your in the 2^nd week: you will want to run 15 minutes on Sunday, 18 minutes on Monday, rest on Tuesday, Drills on Wednesday (see below) and a 30 minutes bike ride, 18 minutes on Thursday, drills on Friday and bike ride for 30 minutes and run 18 minutes on Saturday and 20 minutes on Sunday; then bike ride later that day and rest on Monday to gear up for a higher week. If you do not have a bike, go to a yard sale, Craigslist, something and get one- It is better on the joints than if you walked for your rest day.

Drills:

For 30 seconds each, perform the following in order. Next week you will be for one minute each (first of all walk then stretch) Then pick a spot that you can have little space approx 3-5 ft is fine (I’ve done it- use what you got!)

1. Knees up – as high as those knees will go and land on the ball of the foot.
2. Kick butt – literally
3. Side to side- right leg over left in a slightly squatted position and twist torso like some crazy ballroom dancing- going across then go back with left leg as the lead
4. Fast feet- Like Football dudes!
5. Calf raises – Heels touching in a V-shape so you can feel it all the way up to your rear.
6. The leg will go up straight as you jump up with supporting leg – make sure the supporting leg does not hyperextend so keep it slightly bent. You will want to use the ball of the supporting foot to strike and jump off with. Alternate legs.
7. Exaggerated skipping really jumping high
8. Alternate kicking your butt and knees up

repeat the above for 2 minutes increasing it up to 10 minutes twice a week to increase speed.

Remember when you run- run as fast as you can. Run like you want to in the race because if you shuffle your feet in training you will shuffle your feet in the race.

Running form:    Run with chest up and open so you can breathe. If you get a side ache- take a breathe in so you expand your lower lungs to “stretch” them out then control your breathing in. To rid of the side ache without hopefully stopping.

Hands should be kept back behind ball and socket of hips to insure the chest open and the shoulders dropped (as you tire, your shoulders will raise).

Remember to keep everything back, up and open for breathing.

Lean forward slightly with your body not your torso.

Make sure whatever you do you press off the back with the ball of the foot not the heel.

To make it easier is to make the form perfect. To make it harder is to slouch and shuffle.

This week you will want to focus on your base run. Building a base is simple. The key is to keep the run 10% or less in mileage from the week before. First go to a track or a trail that gives you distance and see how long it takes you to run that mile (or drive around the block until you rack up one mile) What I like to do since I run for time, I say: I will run 10 minutes today or one mile (if your pace time is a 10- minute mile), 15 (1.25 miles) minutes tomorrow and so forth until the end of the week or 7 days. The day of rest should consist of a bike ride for 30 minutes to one hour; keep cross-training on the forefront of your mind- it will help in preventing injuries.

So the count down begins: 7 weeks to go until your successful 5k.

Your in the 2^nd week: you will want to run 15 minutes on Sunday, 18 minutes on Monday, rest on Tuesday, Drills on Wednesday (see below) and a 30 minutes bike ride, 18 minutes on Thursday, drills on Friday and bike ride for 30 minutes and run 18 minutes on Saturday and 20 minutes on Sunday; then bike ride later that day and rest on Monday to gear up for a higher week. If you do not have a bike, go to a yard sale, Craigslist, something and get one- It is better on the joints than if you walked for your rest day.

Drills:

For 30 seconds each, perform the following in order. Next week you will be for one minute each (first of all walk then stretch) Then pick a spot that you can have little space approx 3-5 ft is fine (I’ve done it- use what you got!)

1. Knees up – as high as those knees will go and land on the ball of the foot.
2. Kick butt – literally
3. Side to side- right leg over left in a slightly squatted position and twist torso like some crazy ballroom dancing- going across then go back with left leg as the lead
4. Fast feet- Like Football dudes!
5. Calf raises – Heels touching in a V-shape so you can feel it all the way up to your rear.
6. The leg will go up straight as you jump up with supporting leg – make sure the supporting leg does not hyperextend so keep it slightly bent. You will want to use the ball of the supporting foot to strike and jump off with. Alternate legs.
7. Exaggerated skipping really jumping high
8. Alternate kicking your butt and knees up

repeat the above for 2 minutes increasing it up to 10 minutes twice a week to increase speed.

Remember when you run- run as fast as you can. Run like you want to in the race because if you shuffle your feet in training you will shuffle your feet in the race.

Running form:    Run with chest up and open so you can breathe. If you get a side ache- take a breathe in so you expand your lower lungs to “stretch” them out then control your breathing in. To rid of the side ache without hopefully stopping.

Hands should be kept back behind ball and socket of hips to insure the chest open and the shoulders dropped (as you tire, your shoulders will raise).

Remember to keep everything back, up and open for breathing.

Lean forward slightly with your body not your torso.

Make sure whatever you do you press off the back with the ball of the foot not the heel.

To make it easier is to make the form perfect. To make it harder is to slouch and shuffle.