Welcome to Week #11 of the @runningproject’s 5K Training Program

brought to you by Coach Craig Strimel

Happy Monday Runners!

Life has caught up with me a little bit this week, so Coach Craig is a bit "behind the 8-ball." But I am happy to say I used up a lot of my usual Sunday writing time doing an absolutely wonderful 6-mile run while chasing my two bicycle-riding kids around some old cranberry bogs. Here are some pics:

Miles and miles of soft trails, a South Jersey staple

Cranberry bogs like this used to supply the entire US

Remember falling asleep on a kitchen chair. Me neither!

This Week’s Plan:

We bump the distance up to 3 miles/5 kilometers, and we do our last interval workout before our goal race next week. If you don't have an official race to run, consider doing your own time trial and sharing your results.

Beginner Plan:

Primary focus: Make the final push to the 5k distance goal, regardless of speed (but also work on your goal race pace).
Monday:
Rest, run or walk (any distance)
Plyometric exercises/stretchy bands
Tuesday:
Warmup: walk for 10 minutes
Run: 3 miles/5 kilometers. New goal distance. Split into 15 minute segments with a walk rest if necessary.
Wednesday:
Rest, or plyometric exercises/stretchy bands
Thursday:
Intervals. Either on a track or out on the road/trail, do 6x400 meters at your goal pace for your 5K race/time trial. If you are leaning to the technical side, run a specific mile/km pace, or just do the intervals at what feels like a comfortable pace. You are basically working on brain wiring here, and getting yourself mentally prepared to perform.
Friday:
Rest
Saturday:
3 miles/5 kilometers.
Sunday:
60 minute walk

Intermediate Plan:

Monday:
Rest
Tuesday:
3 mile or 5 kilometer run
Wednesday:
8 x 400 meters
Thursday:
3 mile or 5 kilometer run

Friday:
Rest
Saturday:
5 miles/8 kilometers fast
Sunday:
7 miles/11.25 kilometers

This Week’s Additional Information:

At this point I am following [Hal Higdon's 5K Plan](http://www.halhigdon.com/training/50933/5K-Novice-Training-
Program) with some minor tweaks, so a reference is in order.

Below is a copy of the information provided in the Introductory Post [Join The Running Project's 5K Training Program!

(All levels of Experience Welcome)](https://steemit.com/runningproject/@runningproject/join-the-runningproject-s-5k-
training-program-all-levels-of-experience-welcome)

This program has been carefully designed by an experienced coach
to provide you with the information, personal guidance, and motivation
to assure your running success. Beginner, novice, and experienced runners
are all welcome to join and follow along.
See below for instructions on how to
join #runningproject and the training program
Training Program Overview
We will provide a basic overview of the 12-week training program here, with weekly plans to follow as separate posts. Record your runs by posting them to your own blog (and linking to the weekly post), or simply by leaving comments on
the weekly post. Which option you choose is up to you, but making your own post can obviously lead to bigger rewards
for you. If you wish to participate, please see the instructions below for signing up. To keep things relatively simple, there will be two separate plans, one for beginner/novice runners, and one for intermediate/experienced. If you are starting from scratch, it is advised you follow the beginner plan from day 1. Depending on your current fitness, you can follow along more loosely, doing your current comfortable distances, and then start following the plan in a week or two. Sharing your starting point and progress will help me to give you the most helpful feedback for you. It is not advisable to start with the beginner plan and then switch to the intermediate mid-way through. Definitely consult with Coach Craig here if you need help deciding where to begin. If you begin with the intermediate plan and realize it is too much, then we do advise dropping down to the beginner plan.

Please have both your health and this training plan evaluated by your health care provider before you begin training. Neither RunningProject, Coach Craig, nor any other person or entity connected to this program is liable for any injury or
accident you sustain. Any participation in this program is voluntary and you are urged to use your own best judgement
regarding your health, safety and well-being. As experienced runners, we know that one of the most important rules of
training is to listen to your body and take a break when you need one. Most running injuries are caused by simply doing
too much too soon, and although this training plan is designed to prevent that, you must take responsibility for your own health.

Beginner plan overview:
Weeks 1 and 2:

• Three days of walking and jogging/running at comfortable pace for timed intervals

• Optional walk or cross training days
  Weeks 3 and 4:

• Three days of walking and jogging/running with run segments for timed intervals

• One walk day
  Week 5 through 8:

• Three days of running with gradual increases in time or distance each week

• One walk day with gradual increase in time each week
  Week 9 through 11:

• Three days of running with gradual increases in time or distance each week

• One "track" day with gradual introduction to running faster

• One walk day
  Week 12:

• Taper and preparation week

• 5K race!
  Intermediate Plan Overview
  Weeks 1 and 2:

• Three days of easy to moderate 3-mile/5k runs

• One long run
  Weeks 3 and 4:

• Three days of easy to moderate 3-mile/5k runs

• One long run

• One "easy" track interval workout
  Weeks 5 through 7:

• Three days of 3-mile/5k runs (and adding 1 mile/1.5 km to one run in week 7)

• One track interval workout or tempo run (alternate each week)

• One long run
  Week 8:

• Two days of 3-mile/5k runs

• Focused track workout for goal race pace

• Extra rest day

• 5K time trial
  Weeks 9 through 11:

• Two days of 3-mile/5k runs

• One 4 to 5-mile/8k run

• One track interval workout or tempo run (alternate each week)
  Week 12:

• Taper and preparation week

• Focused track workout

• 5K race!
  Let's do this together as a global running community!

About Coach Craig:

I am an avid runner and coach. I have competed in every distance from 55 meters to iron distance triathlon, including a
handful of marathons. As a masters athlete I focus on the 5K (masters pr of 19:40), 800 meters (2:12) and 400 meters
(55.2), but I also run the Philadelphia Broad Street 10 miler every spring with my wife (1:16). I am not a fast distance
runner, but partly because I am a sprinter at heart. I currently coach sprints at my local high school, and help my wife
with her cross country team in the fall, as well as the winter track program at her school. I am also the vice president of
Greater Philadelphia Track Club, the president of a youth track and field club that my wife and I started last summer,
and hold a USA Track & Field level 1 certification. I have done extensive technique training and coaching, and attend
two coaching conferences every year to keep up with the latest ideas. This summer I will be completing my USATF
level 2 certification, most likely with a concentration in youth track and field.

How To Join and Participate in The Training Program

• Reply to this post stating your wish to follow along
• Follow @runningproject and @cstrimel (Coach Craig)
• Join #runningproject (see link below)
• Consider resteeming this post (the more the merrier!)
• Look for the weekly training post by @runningproject
• Share your workouts/runs, and any questions or info about how things are going as comments to the corresponding
  weekly training post
• @cstrimel will respond to your posts and guide you through the program
  For more information about @runningproject please check out [The Steem Running Project: 7th Status Report , We are

already 46 approved Runners!!!](https://steemit.com/runningproject/@runningproject/the-steem-running-project-7th-
status-report-we-are-already-46-approved-runners)

^{Posted by @cstrimel on behalf of @runningproject}