Atlanta 5k Training Programs

Do as I say, not as I do.  I read somewhere that blogging is akin to being naked.  Disgusting visual (especially if you picture Dave) but I get the analogy.  I don’t typically run around sharing what’s on my mind with total strangers, but once I post this garbage literary genius stuff, it’s public info.  So, I guess I am about to drop trou . . . I posted last about “Running Excuses and How to Avoid Them”.  It was a great post.  I really enjoyed it.  Especially considering I was in the midst of a 3-week break from running!  Hypocrite you say?  Oh well, at least I can admit it.

It wasn’t like I was being lazy, maybe a little, but I was swimming and cycling.  I just didn’t feel like running (or obviously writing about running).  Post marathon depression is for real.  This was nothing like the depression they talk about on TV.  I wasn’t sad, crying, feeling helpless or apathetic – I did have trouble getting out of bed (nothing new) and felt a little worthless because I wasn’t running -  but I just had a hard time working up the desire to run.  I would describe it as a little mental booger that makes it very difficult to lace up your shoes.  When I did go for a couple of short runs, I felt awful.  Finally, last week, I felt like I was able to run through the slump and get back to my old self.  It felt great and now I am ready to get started on the next challenge.

Anyone else coming off a big goal and having trouble getting your mojo back?  Maybe you are just setting a new goal.  Is it your first 5 or 10k?  A new PR for a specific distance?  If so, look no further.  Chad and Dave are here to help you help us.  I mentioned a few weeks ago that we were going to start some training programs and here goes . . .

Chad and Dave’s Track Club is borrowing a couple of Six Week 5k Training Programs for you to choose from.  Your training program will culminate at the Virginia-Highland Summerfest 5k on June 5.  Please register now and put some skin in the game — also, the race fills up very quickly.  We will post a Track Club Meetup so we can all start the race together and celebrate following the race at the Street Festival.

Beginner 5k Program

• This program is designed for someone that has never run a 5k before or someone that simply wants to get back into running after a very long break. 
• We will be posting the workouts on a weekly basis, starting on Monday, April 26.  The beginner’s program will be a run/walk program with the goal of getting you running for at least 20 minutes without stopping (hopefully closer to 30) in 6 weeks. 
• The program consists of 3 sessions a week, with the longest training sessions lasting about 35 minutes (no worries, you will not be running for 35 minutes right out of the gate).  So, all in, you are committing to less than 2 hours a week.
• Guaranteed to get you across the finish line without barfing from exertion

Intermediate/Advanced 5k Training Program

• This program is designed for runners that can already run for 30 minutes straight, but want to run faster and stronger
• Workouts will be posted on a weekly basis, but this program is a little more flexible than the beginner’s — “flexible” meaning that distances and run time will be based on your running abilities and not mandated by the program
• Minimum of 3 workouts a week, including a Tempo Run, Interval Run and Long Run.  Total weekly time required should be less than 3 hours depending on the distance of your long run
• Guaranteed to get you a new PR, or your fastest race time in recent memory . . .

Who’s in?  Make your declaration public in the comments section below and give us some feedback on how you are doing.  The Wednesday night Northface Run is a great way to get in some training with the group.  We will also start hosting weekend long runs again soon.  I will be pushing for my fastest 5k, so let’s plan on celebrating together on June 5.

What’s your goal?  Let us know.

For the guys that need extra motivation . . .

Ladies, not leaving you out (some things should just be left in the 80’s) . . .