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5K Training: Week 3

All All MECA Backblasts

February 16th, 2015 By SoloCup

Six men gathered in the Gloom to complete the third week of the Harrisburg 5K Training Program.

Link to the program:

https://drive.google.com/open?id=0B9TyqTJZnhR8SHBxbGgtd0xPWWM&authuser=0

THE THANG

Week three: two minute warm up; then run for three minutes and walk for one for 30 minutes. Finish with a two minute cool down. The goal is to develop the ability to continuously run by varying your pace.

We finally got off the track this week, with a few laps around HRMS. Total distance was 2.76 miles (by my watch).

End with stretch: Click Here

MOLESKIN
  1. Great to have the extended group out today.  Everyone is really pushing themselves to the next level.
  2. Next week we will focus on Speed.  Twice the rest means you have to go Twice as fast (3minrun/2minwalk)
  3. Continue to work on your own Wednesday and Saturday.  Sprinkle in some cross training throughout the week
  4. Harrisburg 5k registration is open: http://www.active.com/harrisburg-nc/running/distance-running-races/harrisburg-5k-2015

Peace,

5 Comments on “5K Training: Week 3”

  1. SoloCup February 16, 2015 at 11:43 am

    Thank you for the opportunity

  2. RibShack February 16, 2015 at 11:55 am

    Yep, good one, thanks for the lead.

  3. Titleist February 16, 2015 at 12:13 pm

    Thanks again, SoloCup. Cold as balls out, but it felt good to run with a group. Thanks for the circle-back.

  4. BBQ February 16, 2015 at 12:31 pm

    Nice work guys. And nice job leading these @Solo Cup. BTW, I talked with the race director and she fixed the time.

  5. Hootie February 16, 2015 at 5:00 pm

    TClaps men. Strong showing. Reading these BB’s encourages me.

    Watch your six, Ribshack. I’m in your heals. Hootie is healing.

Comments are closed.