Training for a 5K and Cathe workouts

[CassieRN]

Hi guys,

Before I go and reinvent the wheel, I thought I would ask if any of you have done this

I was running pretty regularly this past winter but then started doing strictly Cathe rotations for the past 4-5 months. There is a 5K I want to run at the end of September but I'm having a hard time trying to figure out how to work it in with all the Cathe workouts I want to do.

If anyone has done this and has any words of advice I would greatly appreciate hearing about your experience.

Thanks!

Cassie

 

[mrsmel]

Hi, Cassie, I'm an on-again, off-again runner and I do a lot of Cathe stuff, too. If you've been consistent with your workouts you can probably run a 5K without training at all. Having said that, when I've been training for a race I run 3 days per week and do strength or stretching 3 days per week. Right now my rotation looks like this:

Sunday: upper body workout (Pyramid Upper Body or Muscle Max UB premix, etc.)
Monday: 3 mile run
Tuesday: lower body workout (Pyramid Lower Body or Legs and Glutes, etc.)
Wednesday: 3 mile run
Thursday: total body strength workout or a circuit workout
Friday: 20 minute interval run and 30 to 40 minutes stretching (using Total Body Stretching or StretchMax or a yoga tape)

The 20 minutes interval run is High Intensity Interval Training. I do the cardio workout as suggested in the Body for Life book, if you're familiar with that. You get a lot done in a short amount of time and then I'm good and warm to do extra stretching that day.

If you feel like you need to ease back into running, you could try Hal Higdon's training program. He has a 6 week plan for running a 5K:

http://www.halhigdon.com/5K Training/index.htm

When I follow his programs I just do Cathe weight tapes on the strength and/or cross training days.

Good luck in your race! 5Ks are so much fun. Take care.

anne

 

[CassieRN]

Thanks Anne!

I really appreciate your reply and rotation. It's just what I was looking for It's funny, because I've really wanting to do a rotation with the Pyramids and this will work out perfectly.

I am familiar with BFL so I'll review the cardio workout in the book that you mentioned.

Thanks again!

Cassie

 

[mrsmel]

You're welcome! I forgot to mention I do abs 3 times per week. Some weeks I do them on the strength days and other weeks I do them on the cardio days, it just depends on how much time I have, etc. I know some folks only do abs 2 times per week, but I like doing them 3.

anne