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A Guide to Running: Beginner, Intermediate, Advanced


 Based on you're experience with running, choose a level that fits you, then choose the training plan that goes with that. This will help

you towards you're goal of improving you're 5k time and/or completing you're first race. While training, you will then need to have

outstanding nutrition, and a runner's body, this will keep you from injuries, and getting sick. For every level start out with nutrition and

workouts while you are training for a race or to become more fit and healthy.

Beginner- Training for a 5k race is a great way to get in shape, and get healthy. You will get lots of enjoyment from running, and

completing a race of you're choice. This plan is a step by step way to get out and run a great race.

Intermediate- This level includes the beginning of getting you're finish times much faster, and getting more competitive. Hopefully you

have completed atleast one race by now. Also keeping with nutrition and working out is still very important.

Advanced- This will break down into the most competitive training, including speed workouts and endurance running. Again you're

nutrition habits and workouts are very important, keeping a toned, and muscular body will keep you light and fast.


Beginner-
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore

rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you

won’t see much improvement.



Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool

down and stretch after your run.

Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If most of your runs are on the road and

you’re not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your

route in your car and measure the mileage using your car odometer.

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If

you're feeling very sluggish or sore, take a rest day. .

Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or,

you can do a run/walk combination

Week 1- Run days include, 1 mile, 2m, 1.5m, 2.5m, 2m
Week2- 2m, 3m, 2.5m, 3m, ,3m
Weeks 3-6- 3m, 4m, 2m, 3.5m, 3m

Week of race- 2m, 4m, 2.5m, 2o minutes easy

Intermediate- Advanced, this includes very competitive race training.
Each week includes one rest day, Monday through Sunday.          
Week:
1 - off,4M Fartlek,
(5M) ,3M ,6M, 3M,  5m
2 -off,4M Fartlek,
(5M), 3M, 5M,6M, 5M
3 - off,3M 5-6 Hills,
5K pace, 3M, 6M, 3M, 7M

4 - OFF, 5M ,5 x 440s
5K pace, 4M, 5M ,3M, 6M
5 -Off, 5M 4-5 long hills
5K pace 4M 6M 3M 5K race
(Or 6M)
6 -Off, 4M, 5 x 880s
5K pace, 6M ,5M, 4M, 8M
7 -Off, 5M, 5-6 long hills
5K pace, 6M, 5M, 4M, 7M
8 Off 5M 6 x 880s
5K pace 6M 5M 4M 8M

9 -Off, 5M, 7 x 440s
5K pace, 9M, 5M, 7M 5K race
(Or 7M)
10- Off, 7 x 440s
5K pace, 3M ,5M, 5 x Fast 440s
5K minus 10 secs 4M, 6M
11- Off ,5 x hills
5K pace, 9M ,5M 5 x 880s
5K pace, 4M, 9M
12- Off ,6 x 440s
5K pace, 9M ,3M, Off, 8M, Race Day