Thursday, March 14, 2013

2013 Spring Into Summer 5K Training Plan

Yes, my friends and readers! The comeback is FINALLY in motion!

Six and a half months since I got injured and nine months after my last (and heartbreaking) 5K, I am in training for my comeback race: the Spring Into Summer 5K on May 4! This was the race I trained so hard for last year, and it is the one where my current PR stands!

I was going to start training earlier this week, but my work schedule is insane this week and I realized that I wouldn't be able to fully commit to the running. While it has been several months since I ran consistently, I did start running again back in January and logged a few runs in the last two months. I'm not entirely starting from scratch either, since I ran last year, but it's more about getting speed and stamina back. Still a work in progress, but I think that I should be back to where I was last year within seven weeks.

I have a training plan, but like life itself, nothing is set in stone. So, I'll just give you all the basics:


  • Three days of running. I am going back to C25K, which is only three runs a week averaging 30 minutes at a time. Totally doable. =)
  • One or two cardio cross-training days. I do at least one spin class a week, so that will stay. If I'm feeling up to it, and if the week allows, I will add another spin class or kickboxing (I seriously have a problem here. I can't stay away from kick!). If I'm not up to the second day of CT, I will take an extra rest day.
  • Two or three core classes. They're only 30 minutes each, and core work is huge!
  • Two strength training days. I've been doing two days on the weights a week lately, and it works for me. Don't fix what's not broken, right?
  • Two rest days. This is a MUST! Honestly, I would love to be working out six days a week, but given that I do have a sensitive knee, I have to be careful, and two rest days are needed.
Whew! That's a lot for even me to take in! Still, I am going to put my heart and soul into this and make sure that my comeback race is everything I hope for it to be! Hopefully, I can even get some redemption for last June!

Are you currently training for anything this spring? Or making a comeback yourself?

4 comments:

  1. Good luck! I'm sure you will do fine.

    I'm on my third comeback in a year. It's been a rough 2012. My first marathon is in October.

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    1. Wow! 2012 just took me for a wild ride, in both good and bad ways. Good luck to you!

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  2. Are you going to Fitblogging Conference this year?

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    1. Sadly, I'm not going to Fitbloggin this year. Portland is a little too expensive for me to get to. =(

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