Get Sh*t Done Run Training Plans
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Welcome to Your 5K Training Journey!
Whether you're lacing up for the first time or aiming to enhance your 5K prowess, we've got a tailored plan just for you! Our training accommodates two starting points:
Walk-Run Program: Perfect for those taking their initial steps into running or returning after a break. We'll guide you from your starting point of run/ walk intervals.
Runners' Program: Geared towards those who can comfortably run 5K. This plan focuses on starting to refine your performance, enhance endurance, and get you well on your way to acheiving a personal best.
Get ready to conquer your 5K goal! Let's do this!
If you find value in this initial plan and wish to continue your training or explore a more personalized approach, feel free to reach out to motivated.in.motion@gmail.com. Your journey to a stronger, healthier you begins here!
Your 5km Starter Training Plans
Ready to conquer the Get Sh*t Done Run's 5K challenge but unsure where to begin? Whether you're embarking on your running journey from scratch or making a comeback post-injury, we've got your back. Our beginner-friendly walk/run starter training plan is your ticket to transforming from couch comfort to 5K glory in just eight weeks.
Kickstarting with a series of purposeful run-walk intervals, this plan is crafted to systematically boost your running time. It's your personalized roadmap to a stronger, fitter you!
Ready to elevate your game for the Get Sh*t Done Run's 5K challenge? Whether you're a seasoned runner or someone who's conquered the beginner phase, our intermediate 5K starter training plan is designed for you. In the first 3 weeks, we'll start the process to fine-tune your running skills, helping you reach new heights of strength and endurance.
Ditching the walk breaks, this plan is tailored for those who can run continuously. It's your roadmap to not just completing but dominating the 5K with confidence and flair. Let's turn those kilometers into milestones!
Understanding a few key terms that you will see throughout your training program will help you get the most out of your 5km training program.
Easy Run or Aerobic Run: You should be able to talk without gasping for breath. It's like a comfortable jog where you could go on for a while without feeling exhausted. This run keeps your heart rate in a moderate zone and helps improve your aerobic capacity, making your heart and lungs stronger.
Strides: Imagine you're running on a rainbow – fast, light, and controlled. Strides are short bursts of fast running where you focus on good form and quick leg turnover. Strides help improve running economy and enhance your neuromuscular coordination.
Recovery Run: After a tough workout or race, this is a slow, easy jog. It's like giving your muscles a cozy hug to help them recover. It promotes blood flow to your muscles, which aids in the removal of waste products produced during intense exercise.
Long Run: The marathon of your weekly runs. It's a slower pace, but you're out there for a longer time. Think of it like a scenic journey for your legs. Long runs build endurance and strengthen your mental game. They also improve your body's ability to use fat for fuel.
Intervals: Run hard for a bit, then take it easy. Repeat. It's like playing tag with your running shoes. Intervals improve your speed and cardiovascular fitness. They make your heart work harder and then give it a break.
Rest Days: Rest days are like weekends for your muscles. You're not lazy; you're giving your body a chance to rebuild and come back stronger. Rest days prevent overtraining, reduce the risk of injuries, and let your body adapt to the training stress.
Taper: Tapering is like a spa day for runners. It's the period before a race where you decrease your mileage and let your body rest. Think of it as recharging your running batteries. Tapering reduces accumulated fatigue, allowing your body to be in top form for race day.
Shake Out Run: The day before a big race, it's a super short, easy run. It's like telling your legs, "Hey, we're about to do something cool tomorrow, so let's stay loose. It promotes blood circulation, keeping your legs fresh and ready for the main event.
Understanding RPE (Rate of Perceived Exertion):
Throughout your plan, you'll encounter RPE, a scale from 1 to 10, where:
1-2: Easy stroll, barely any effort.
3-4: Gentle jogging, a comfortable pace.
5-6: Moderate effort, you can still hold a conversation.
7-8: Challenging, conversation is difficult.
9-10: Maximum effort, unsustainable.
This scale helps you tailor each session to your fitness level and ensures a personalized, effective training journey.
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