» Run Club - 5K Training Program

Run Club Workout Race Week!!!

It’s Race Week!!!

You’ve put in the hard work and the pay-off is almost here!

The training schedule for the last week is easy.  There is no changing of speeds, Tempos, fartleks, Yassos, etc.  You’ll do one long run / walk between now and Tuesday. Try to do about 2.5 to 2.75 miles at a comfortable pace.  Don’t worry about pushing yourself, this is just to get you comfortable with the distance.  Also, there is no need to do the whole 5K in practice, your adrenaline will carry you through on race day.  On Wednesday or Thursday go for a light jog or walk, about 1 mile just to work any kinks out.

Packet pick-up with all your race essentials including t-shirt, goody bag, number, timing info, etc will be available at our office on Thursday and Friday during our normal office hours.  You should definitely get at pre-race adjustment as well!

It’s not too late for you or any friends or family to join us, there are still a few spots left. All entries must be in by noon on Monday.  Please call or send me an email as soon as possible if anyone else wants to participate!

Keep an eye on your email next week as I’ll being sending out info and tips periodically on race strategy, etiquette, logistics, etc.

There will be NO group run this Saturday as I am competing in another race that morning and Dr. M has a baby to take care of.

Good running everyone!

Run Club Workout Week 6

This week’s run club is on!  I’ll meet everyone tomorrow morning at the gazebo at 8:30 sharp!

It’s not too late for you or any friends or family to join us.  Just send me an email at drarthur@mckinleychiro.com or talk to us at the front desk. 

This week we’re going to change things up a little bit with a type of workout called Yasso 800s. This strange name was given to an interesting workout by Amby Burfoot of Runner’s World magazine, named after his friend and co-worker at Runner’s World, Bart Yasso. Basically, it’s a form of speed training for marathoners, but you could adapt it for other training. How it works: you do 10 repeats of 800 meters (on the track), working up to a certain goal time. The goal time is figured by taking your goal marathon time (let’s say 3 hours and 30 minutes, or 3:30) and turning it from hours and minutes to minutes and seconds (in this example, it would be 3 minutes and 30 seconds per 800m repeat, or 3:30). So according to this theory, if you can do 10 repeats of 3:30 (3 minutes and 30 seconds), with 3:30 jogging rest intervals in between, you can do a 3:30 marathon (assuming you’re doing the appropriate long runs and other slower mileage).

Now, don’t be scared, we’re going to adapt it to our 5K workout.  We’re going to make them Yasso 200’s.

First we need to now how far 200 meters is.  On the tread mill it’s simple, just look at the screen.  If you’re running outside on the street it’s easy:  every block, every 100 on an address (on the grid), is 200 meters.  So for example our office address is 2242 W. Irving Park Rd.  2141 W. Irving Park road is exactly 200 meters East of us.

So we just need to determine our pace.  We first establish a goal time for the 5K.  For example for this race my goal time is going to be 22 minutes (just above a seven minute mile).  I’m going to convert that to seconds (22 sec) and multiply by 2 to account for the difference in distance adn time between a marathon and 5K.  That gives me a goal pace for the 200m runs of 44 sec.  If you haven’t ran a 5K before or don’t know what your goal time will be now is the perfect opportunity to set one.  Just talk to me in the office or send me an email and I’ll work with you to establish one.  (We’ll also establish a reward if you complete your goal!)

Make sure you run or walk 1 200 meters with an eye on the clock so you can feel what you pace should be.  From there you shouldn’t have to focus on your watch, just maintain that pace.

Here’s the workout!

Week 4

Workouts 1, 2, 3 - Yasso 200

• 5 minute warm up building to S1 (from last weeks workout) for at least the last minute.

• Run your goal pace of _______ sec for 200 M. (Goal pace calculated as demonstrated above.)

• Recovery by walking or jogging (S1) for the same amount of time as your goal pace.

• Workout 1- Repeat for a total of six times.
• Workout 2 - Repeat for a total of 8 times.
• Workout 3 - Repeat for a total of 10 times.

• 5 minute recovery at S1

This should be a relatively short, but intense workout.  Good Luck!

What a difference a few days make!  From talking to many of you I know that you’re not letting the cold weather effect your training too much, but it sure is much nicer (and easier) to train and workout when it isn’t freezing out!  This weekend is supposed to be 50 degrees and sunny, I can’t wait to get outside, off the treadmill, and stretch my legs a little.  It’s so much better to run when the scenery changes, and I’m not staring at the same wall for 20, 30, 40 minutes at a time.

This is going to be our last week of the short, controlled Fartlek Runs (the technical name for the intervals that we have been doing).  Next week were going to work on something a little different so make this a great week!

Week 3

Workouts 1, 2, 3

Brisk five-minute warmup walk or jog, then do two repetitions of the following:

• S2 200 yards (or 90 seconds)
• S1 200 yards (or 90 seconds)
• S2 400 yards (or 3 minutes)
• S1 400 yards (or three minutes)

Stretches

Continue with the hamstring and calf stretching from last week.  This week we’re going to add a stretch for an very important muscles for pelvis and low back function:  the piriformis.  This is a stretch that all runners and walker should be doing on a regular basis.  Just like with the other stretches do these at minimum on the days you workout following the workout and/or at night before bed.  These are great to do everyday though, especially if you sit alot during work.

Piriformis Stretch

Lie on your back with both knees bent, and the foot of one leg flat on the floor. Rest the ankle of the other leg over the knee of the 1^st leg. Grasp the thigh of the 1^st leg, and pull that knee toward your chest. You will feel a stretch along the buttocks, and possibly along the outside of your thigh on crossed side. Hold this stretch for 1-3 minutes. You can place the foot of the 1^st leg against a wall to provide more support.

We hope everyone has a great week!  I’ll be at the Welles Park gazebo starting at 8:30 sharp for anyone who would like to join us this week!

Wow, what great weather we’re having! It’s been a great week to start the Run Club. I hope that everyone has been able to get out and enjoy the beautiful weather. I love driving down Lakeshore Drive during days like today and see everyone out on the path running, biking, jogging, rollarblading, etc.

Remember, Dr. McKinley will be leading tomorrows group session at Welles Park (at the gazebo), Western and Montrose, starting at 8:30 am. Don’t forget to bring a watch! See you there!

We’re going to continue this week with the tempo runs. Please remember to email me or comment with any questions!

Week 2 - Workouts 1, 2, and 3

Brisk five-minute warmup walk or jog. Then alternate 90 seconds of S2 and two minutes of S1 for a total of 20 minutes. Brisk 5 minute cool down walk or jog (S1 pace or less).

Stretches

To be perform directly after workout and then again that night before bed.

Hamstring Stretch - Lie flat on back in doorway. Place heel of one leg on door frame with leg straight. Slide buttocks towards door frame until you feel a good stretch. Do not overstretch. Stay in position 3-5 minutes and then switch and do other leg.

Calf Stretch - Stand facing wall with feet staggered one leg close to wall, knee bent, and the other straight about 12-18 inches back. Do a slight lunge by bending from leg and pressing into wall, keeping back heel down on floor. Hold this 1-3 minutes and switch to do other leg