Sunset Run: 3K Advanced Plan
| Day | Warm-up | Workout | Cool-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.
