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PISE SUNSET RUN

Sunset Run: 3K Advanced Plan

DayWarm-upWorkoutCool-down
Monday
Dynamic Stretching:
5-10 minutes
Tempo Run:
20-30 minutes at a challenging but controlled pace (slightly uncomfortable, you should still be able to speak in short sentences)
Static Stretching:
20-30 seconds each
Tuesday
Dynamic Stretching:
5-10 minutes
Speed Work:
6-8 x 400m intervals at race pace, with 90 seconds of walking/jogging rest between intervals
Static Stretching:
20-30 seconds each
Wednesday
Dynamic Stretching:
5-10 minutes
Easy Run:
30-40 minutes at a comfortable pace to build endurance
Static Stretching:
20-30 seconds each
Thursday
Dynamic Stretching:
5-10 minutes
Hill Repeats:
8-10 x 30-second hill sprints with jog back down for recovery
Static Stretching:
20-30 seconds each
Friday
Dynamic Stretching:
5-10 minutes
Recovery Run:
20-30 minutes at a very easy pace to promote recovery
Static Stretching:
20-30 seconds each
Saturday
Dynamic Stretching:
5-10 minutes
Long Run:
40-50 minutes at a steady, moderate pace to build endurance (target at least 80% of your race pace)
Static Stretching:
20-30 seconds each
Sunday
Rest or Light Activity: Walking, cycling, or yoga for 30-45 minutes
Rest or Light Activity
Rest or Light Stretching:
Hold each stretch for 20-30 seconds each


Dynamic Stretching Examples:

  • Leg Swings: Forward and backward or side-to-side leg swings to loosen hips and legs.

  • Arm Circles: Small to large arm circles to activate shoulder muscles.

  • Walking Lunges: Lunge forward with one leg, twisting your torso to increase flexibility and engage the core.

  • Butt Kicks: Jog in place, bringing your heels to your glutes to warm up quads.

  • High Knees: Jog in place, bringing your knees up towards your chest to warm up hip flexors and quads.

  • Hip Circles: Rotate your hips in circles to improve flexibility and mobility in the hips.

Static Stretching Examples:

  • Hamstring Stretch: Sit with one leg extended straight and gently reach for the toes of that leg.

  • Quadriceps Stretch: Stand, pull one foot toward your glutes to stretch the front of your thigh.

  • Calf Stretch: Stand facing a wall, push one leg behind you to stretch the calf.

  • Hip Flexor Stretch: Step one leg forward and sink into a deep lunge position to stretch the hips.

  • Glute Stretch: Sit or lie on your back and cross one ankle over the opposite knee, gently pulling it towards you.

  • IT Band Stretch: Stand and cross one leg over the other, leaning toward the extended leg to stretch the outer thigh.

Key Tips:

  • Focus on Speed: Aim for a mix of intensity and endurance. Incorporate interval training and hill repeats to develop race pace and strength.

  • Consistency: Stick to the schedule to gradually build endurance, speed, and strength, ensuring you peak right before the event.

  • Recovery: Active recovery (easy runs, yoga, light cycling) is crucial for muscle repair and preventing injury.

  • Track Progress: Use a running watch or app to monitor your pace and mileage, ensuring steady improvements in both speed and stamina.

  • Fuel Well: Ensure you’re properly fueling your body, especially on long run days, with carbs, protein, and hydration.