5k Beginner Running Training Program

Divided we run? Woodstock runners come from small slice of Anniston's ...

The running divide — in both race and income — was even starker when broken down by census tract. Those numbers show race entrants clustered in the tracts around Anniston Country Club, in Golden Springs and DeArmanville, and in the eastern half of Oxford. Each of those areas is around three-fourths white, with median household incomes above $50,000, according to figures from the 2009 American Community Survey. The lopsided demographics haven’t stopped Anniston from embracing the race. A diverse group of volunteers sets up on race day and stuffs pre-race packets for runners. Residents along the race path – a downtown Anniston neighborhood with few registered runners – come out to cheer. The Anniston High School band plays in salute to the runners as they near the finish line. Lamppa said that may be why the sport attracts a certain group of people – highly educated, successful and about 40ish. As people with lots of responsibility, the theory goes, these runners want a few minutes of exercise that takes them away from the cell phone and email – but they can’t outrun their own inner-drive to collect trophies and bragging rights. Another Frank Shorter moment, Lamppa said, could bring a wider demographic into the sport – but there’s no telling when that will happen. The “big four” sports – football, baseball, basketball and hockey – dominate the U.S. airwaves, he said. Even soccer has had a hard time elbowing its way in. And cross-country lacks simple crowd-pleasers, like score-keeping and team play, that are found in soccer. In the absence of a big star, events like the Woodstock may be the best outreach the running community has going. The race takes residents through core Anniston neighborhoods where, if race registrations are any indication, few people run competitively. For the week leading up to the race, Woodstock is the most visible event in town – and a crash course in the subculture of distance running.

5K Interval training on your Treadmill

If you’re looking to step up the intensity of your 5K training with some interval training then make sure you try these 3 interval training workouts for beginners.

You can choose to do these on the treadmill or outdoors – it really doesn’t matter.

These running workouts will help run longer, get in better shape, and burn more calories.

These cardio workouts involve interval training which means that you have a bout of higher intensity (ie. running) followed by a bout of lower intensity (ie. walking).

Depending on the length of training, this sequence will be repeated several times, allowing you to spend more time at faster speeds because we are the spaces with "recovery" intervals.

Then move to the starting interval training film # 1:

1 minute jogging at 75% max speed: 4 x 5 minute walk = 25 minutes

In this program, cool to 75% of your maximal running speed for 1 minute, then reduce the speed at a good pace of walking for 4 minutes.

It is then five times for a total of 25 minutes. This interval program means that you’ll be spending a total of 5 minutes running and 20 minutes walking.

Beginner Interval Running Workout #2:

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference?

In this treadmill workout, you’ll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout.

The fact that your work to rest ratio is now 1:4 instead of 1:02 makes the workout more difficult because you spend most of the workout at a higher speed.

This training allows you to run for 10 minutes and walk for 20 minutes.

Beginner Interval Workout Run # 3:

2 minutes of jogging speed @ 75% max: 2 x 5 minute walk = 20 minutes

This treadmill workout is more difficult because you now have the same amount of work you do for recovery (a ratio of 1:1).

You will not have much time to recover between episodes of work and we have therefore reduced the overall time of the workout 20 minutes, during which you will have 10 minutes of racing and 10 minutes walk.

These are just a few workouts for beginners to run from thousands of possible interval execution plans.

Start with these and you will notice a significant improvement in your ability to execute.

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