Ease into 5K Inside Scoop: Week Seven Workouts

It doesn’t matter if you’re a running veteran or just beginning for the first time, there’s plenty to be learned from workouts at any stage of the training plan. Today we’re talking about Week Seven. Read on for the Week Seven Inside Scoop, including tips and advice for runners at every level.

Beginners…
This is the point in the program where we really start creeping up on the full 5K distance. By now you’re just a stone’s throw away from your goal of a thirty-minute continuous run. You’ve already done the bulk of the work necessary to prepare yourself for race day. Think of these remaining weeks as the finishing touches of your fitness masterpiece – the extra work is incremental, but absolutely critical to the larger project of being an Ease into 5K graduate. By now the advice is simple: stay focused, think like a runner, and start getting excited about crossing the finish line.

Intermediate runners…
If you’ve got some fitness and experience under your belt, just completing the Week Seven workouts might not be enough to really challenge your body and mind. Going through the motions isn’t going to have the benefits it once did – you’re beyond that. If you’re revisiting Week Seven with speed and fitness in mind, intensity is going to be key. Really push yourself on these and try to ride that edge between running hard and running too hard. The idea is to push yourself past your comfort zone, running hard enough that – at some point – you wonder if you’re going to be able to hold the pace. It’s tough, but it’s also what’s going to take you to the next level as a runner. Week Seven workouts are perfect for pushing the envelope.

Crusty veterans…
These are great workouts for gauging your performance at various distances and intensities. By running near your race pace for slightly longer than you normally would, you can both build speed and sharpen your mental focus. Zoning out for a long run is great, but it’s also important to focus your efforts and see what you can do when the pressure is on. Don’t just test yourself at race distances. Try revisiting Week Seven workouts from time to time to see how you perform at odd times and lengths. Every race feels a little bit different – some 5Ks feel like they’re four kilometers long while others you might swear went on for six. Training at various distances helps prepare you to handle the mental challenges of race day, whatever they may be.

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