5k Training: Week 4

Our training has been going well and this week we were blessed with sunshine and warm weather! The trail has been dry and with temperatures in the low fifties we have taken the strollers back out to do our runs together as a family. I absolutely love getting to run with my husband and kids but pushing the jogging strollers is hard work. I always forget how hard it is when I start up again after having taken a break (we don’t use the strollers in the winter). Wednesday we ran intervals with the strollers on the trail. Five minute intervals are tough on their own and adding in the additional weight of the stroller had me struggling. I was so happy that my son kept cheering me on. I don’t think he realized how much his encouragement helped me. He kept saying, “Go Mommy! Go faster! You can do it.” I might have wanted to cry during those five minute repeats but I was really happy that we finished the workout strong. Thursday was an off day from running but I added in a strength training workout and walked two miles pushing the kiddos in the stroller to the park and back. We took turns running this morning for an easy four mile run as we will be doing speedwork again tomorrow. I still struggle with speedwork but it is nice to see the progress that we are making as we are able to add an additional repeat onto our workout. Last week we did three sets of five minutes and this week we did four. Next week we will aim for five. Next week will also be our peak week prior to starting a short taper before our race, which is the first Friday in April.

Paul’s Training Corner 

By Paul Zwintscher, Cross-Country and Track Coach

Tempo Runs

Another way to improve your readiness for racing is to make use of tempo runs.  A tempo run is used to help your body get used to running faster for a longer period of time.  It should be run at a pace that is faster than the pace of your long run, but slower than your race pace.  While running the tempo run your breathing should be somewhat difficult but not overly so.  Your workout should begin with a 10 minute easy run, continue with a 10 minute tempo run, and end with a 10 minute easy run. Over time, increase your tempo run to 20 minutes.