With the coolness of winter in the air, spring track may not be on the minds of many High School runners.  However, this is a crucial time for runners wanting to be ready to compete in the spring. 

The period between the end of Cross Country and the beginning of Track offers necessary recovery time, the opportunity to build a solid base of miles, and time to strengthen your core and other essential muscles.  

After a long cross country season, it’s important to give your body and mind a break from the rigors of training and racing. According to Team Norris Running and “The Importance of Rest Days for Runners”, rest is essential to becoming a stronger and faster runner by allowing  damaged muscles to heal, aid in the prevention of injuries, and helping to preventing burnout by providing a mental break.  

I would recommend at least two weeks of no running after a cross country and track season.  This doesn’t mean you can’t do anything.  You can go for walks, easy swims, bike rides, or play a game of ultimate frisbee or flag football with fellow teammates or friends.

If you’ve already taken two weeks off since the end of cross country, good job!  If you continued running after cross country with no break, take a quick 1-2 weeks off before starting back up.  

Just like a solid foundation is crucial to having a strong building, base miles provide the aerobic foundation to being a strong runner.  According to Runner's World "Build A Better Base", winter is  great time to build base mileage because of the positive effect it provides to your spring and summer racing.   Base miles should incorporate a large portion of your weekly mileage.  These miles should be longer and slower and must include at least one longer run per week.  I would recommend doing base miles at 50-60% effort (Base Building).  The goal is to gradually increase your overall weekly volume over a period of time as well as increasing the length of your long run.  

If you haven't run since cross country or very little, I would recommend building to 30-35 miles per week by the time track starts with a long run of six miles.  If you took a little break after cross country and have been running consistently since, I would recommend building to 45-50 miles per week with a long run of ten miles.   

According to Greatist.com, "The benefits of strength training for runners--for both injury prevention and performance--are real." (1)  The off season is a great time to focus on your core and other essential muscles used in running.  I would recommend doing strength training 2-3 times per week during this off time.  Strength training can be done with or without weights and there’s also the option to use resistance bands.  There are tons of videos on the internet offering different exercises to strengthen the core and other essential running muscles.  Pick a few videos or programs out and then change the exercises up each week.    To get started, below are a few links to point you in the right direction:

* https://www.active.com/running/articles/14-running-specific-strength-training-exercises

* https://m.youtube.com/watch?v=R6MaabL_zOs

* https://m.youtube.com/watch?v=7eFweoFgFf4

As a 43 year old man, running has been part of my life since I was four years old.  Running has blessed me with determination, a hard work ethic, and dedication.  It has offered me with opportunity to travel, compete, and form many wonderful friendships.  It has allowed me to experience early cool mornings and late warm evenings and to see beautiful sunrises and sunsets.  Running has taken me in and around some of the beautiful creations on this earth.   Really, running defines who I have become and who I will be for the rest of my life.   

Early Thursday morning, November 7, 2019, God called my Dad back home.  The man who fostered my love for running and whom I’d run hundreds and hundreds of miles with was gone.   My father ran as a young man and competed in Track at Rick’s College.  He continued running after college and competed in road races.   While living in Price, UT, my Dad would do his runs early in the morning.  I was four years old when I went on my first morning run with my Dad.  Our morning runs continued as I grew and we moved to Driggs, ID, where I ran my first half marathon, and then later as we moved to Blackfoot, ID.  

My Dad and I definitely had our moments in our relationship, but running was common ground - we both loved running.  It’s amazing how something as simple as running can form an unbreakable bond between two individuals.  One thing I enjoy about running now are the deep rooted friendships formed in just a matter of runs.  

My Dad was fast, it wasn’t until I was older and in high school that I could finally beat him :).  I’m sure that had to have hurt a little bit; but, he was also probably excited to see me getting faster.  (It’s funny, cause now my son is faster than me).  I think he enjoyed talking about my training during high school and was more than willing to time me if needed.  When I finally was able to win a state championship in the 2 mile, I’m sure he was a very proud father.    

Running will always be something my Dad gave me.  And to me, he couldn’t have given a better gift.  

Are you ready to take a leap of faith and sign up for your first 5k?  If so, congratulations!  You've just taken the first step to running a race - "commit to doing it."

Training for your first race can be a bit daunting if you've never run before or if you've had an "extended" break from running.  Hopefully you are excited for the challenge and ready to work.  With enough time and proper training, you can be ready to show those 3.1 miles who's who.

To help get you started and provide some direction, I want to share the below 3 month "From Nothin' to Somethin' 5k Training Plan"  If you would like a training plan built specifically for you, send me an email at instriderunner@gmail.com.  You can visit my "Enable" page to learn more about the different personal training options available.   For an printable pdf. version of the below training plan, click here.  ​

MONTH 1

Week 1: (Do as much of this week on grass or soft surface)

Day 1: Walk for 5 minutes, jog for 1 minute, walk for 5 minutes, jog for 1 minute
Day 2: Walk for 5 minutes, jog for 1 minute, walk for 5 minutes, jog for 1 minute
(Plus 10 push-ups and 10 sit-ups)
Day 3: Walk for 5 minutes, jog for 1 minute, walk for 5 minutes, jog for 1 minute
Day 4: Walk for 5 minutes, jog for 2 minutes, Walk for 3 minutes, jog for 2 minutes
(Plus 10 push-ups and 10 sit-ups)
Day 5: Walk for 5 minutes, jog for 2 minutes, Walk for 3 minutes, jog for 2 minutes

​Week 2: (Do as much of this week on grass or soft surface)

Day 1:  Walk for 4 minutes, jog for 2 minutes, Walk for 4 minutes, jog for 2 minutes, Walk for 4 minutes (Plus 15 push-ups, 15 sit-ups, and 10 lunges on both legs)
Day 2:  Walk for 4 minutes, jog for 2 minutes, Walk for 4 minutes, jog for 2 minutes, Walk for 4 minutes
Day 3:  Walk for 10 minutes, jog for 3 minutes, Walk for 3 minutes  (Plus 15 push-ups, 15 sit-ups, and 10 lunges on both legs)
Day 4:  Walk for 3 minutes, jog for 3 minutes, Walk for 5 minutes, jog for 3 minutes, Walk for 5 minutes
Day 5:  Walk for 3 minutes, jog for 3 minutes, Walk for 5 minutes, jog for 3 minutes, Walk for 5 minutes.  (Plus 15 push-ups, 15 sit-ups, and 10 lunges on both legs)

Week 3: (Do as much of this week on grass or soft surface)

Day 1:  Walk 2 minutes, jog for 4 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes 
Day 2:  Walk 2 minutes, jog for 4 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes   (Plus 20 push-ups, 20 sit-ups, and 10 lunges on both legs & 15 body squats)
Day 3:  Walk for 10 minutes, jog for 4 minutes, Walk for 5 minutes
Day 4:  Walk 2 minutes, jog for 4 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes (Plus 20 push-ups, 20 sit-ups, and 10 lunges on both legs & 15 body squats)
Day 5:  Walk for 10 minutes, jog for 4 minutes, Walk for 5 minutes

Week 4: (Split these workouts between soft surface and road/pavement)

Day 1:  Walk 2 minutes, jog for 5 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes (Plus 25 push-ups, 25 sit-ups, and 15 lunges on both legs & 20 body squats)
Day 2:  Walk for 20 minutes, jog for 5 minutes, Walk for 5 minutes
Day 3:  Walk for 2 minutes, jog for 5 minutes, walk for 2 minutes, jog for 5 minutes
(Plus 25 push-ups, 25 sit-ups, and 15 lunges on both legs & 20 body squats)
Day 4:  Walk for 2 minutes jog, for 6 minutes, walk for 5 minutes, jog for 4 minutes, walk for 3 minutes
Day 5:  Walk for 2 minutes, jog for 6 minutes, walk for 5 minutes, jog for 4 minutes, walk for 3 minutes


MONTH 2:
 
Week 1: (Split these workouts between soft surface and road/pavement)

Day 1: Walk for 30 minutes, jog for 6 minutes, walk for 4 minutes
Day 2: Walk for 2 minutes, jog for 7 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes
(Plus 25 push-ups, 25 sit-ups, and 15 lunges on both legs & 20 body squats)
Day 3: Walk for 2 minutes, jog for 7 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes
Day 4: Walk for 2 minutes, jog for 7 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes
(Plus 30 push-ups, 30 sit-ups, and 20 lunges on both legs & 25 body squats)
Day 5: Walk for 5 minutes, jog for 8 minutes, walk for 3 minutes, jog for 4 minutes, walk for 5 minutes

Week 2: (Split these workouts between soft surface and road/pavement)

Day 1:  Walk for 5 minutes, jog for 8 minutes, walk for 3 minutes, jog for 4 minutes, walk for 5 minutes (Plus 30 push-ups, 30 sit-ups, and 20 lunges on both legs & 25 body squats)
Day 2:  Walk for 3 minutes, jog for 8 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes
Day 3:  Walk for 30 minutes  (Plus 30 push-ups, 30 sit-ups, and 20 lunges on both legs & 25 body squats)
Day 4:  Walk for 3 minutes, jog for 9 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes
Day 5:  Walk for 3 minutes, jog for 9 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes

Week 3: (Split these workouts between soft surface and road/pavement)

Day 1:  Walk 2 minutes, jog for 9 minutes, Walk for 3 minutes, jog for 5 minutes, Walk for 5 minutes (Plus 30 push-ups, 30 sit-ups, and 20 lunges on both legs & 25 body squats)
Day 2:  Walk for 15 minutes, jog for 10 minutes, walk for 5 minutes
Day 3:  Walk for 3 minutes, jog for 10 minutes, Walk for 3 minutes, jog for 3 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 4:  Walk for 3 minutes, jog for 10 minutes, Walk for 3 minutes, jog for 3 minutes, walk for 3 minutes
Day 5:  Walk for 30 minutes, jog for 10 minutes, walk for 5 minutes

Week 4: (Split these workouts between soft surface and road/pavement)

Day 1:  Walk 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 3 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 2:  Walk 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 3 minutes, walk for 3 minutes
Day 3:  Walk 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 3 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 4:  Rest
Day 5:  Walk for 10 minutes, jog for 15 minutes, walk for 10 minutes


 MONTH 3:

Week 1: (Feel free to run all these workouts on road or surface type of your 5K)

Day 1:  Walk for 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 4 minutes, walk for 5 minutes
Day 2:  Walk for 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 4 minutes, walk for 5 minutes
(Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 3:  Walk for 15 minutes, jog for 15 minutes, walk for 10 minutes
Day 4:  Rest
Day 5:  Walk for 10 minutes, jog for 15 minutes, walk for 5 minutes, jog for 3 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)

Week 2: (Feel free to run all these workouts on road or surface type of your 5K)

Day 1:  Walk for 15 minutes, jog for 15 minutes, walk for 10 minutes
(Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 2:  Walk for 2 minutes, jog for 10 minutes, walk for 5 minutes, jog for 10 minutes, walk for 5 minutes 
Day 3:  Rest
Day 4:  Walk for 2 minutes, jog for 10 minutes, walk for 5 minutes, jog for 10 minutes, walk for 5 minutes
Day 5:  Walk for 2 minutes, jog for 15 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)

Week 3: (Feel free to run all these workouts on road or surface type of your 5K)

Day 1:  Walk for 2 minutes, jog for 15 minutes, walk for 3 minutes, jog for 6 minutes, walk for 5 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 2:  Walk for 5 minute, jog for 20 minutes, walk for 5 minutes
Day 3:  Walk for 3 minutes, jog for 10 minutes, Walk for 3 minutes, jog for 10 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 4:  Rest
Day 5:  Walk for 5 minutes, jog for 20 minutes, walk for 5 minutes, jog for 8 minutes, walk for 5 minutes

Week 4: (RACE WEEK)

Day 1: Walk 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 2: Walk 2 minutes, jog for 10 minutes, walk for 3 minutes, jog for 3 minutes, walk for 3 minutes
Day 3: Walk 2 minutes, jog for 8 minutes, walk for 3 minutes, jog for 2 minutes, walk for 3 minutes
​Day 4: Rest
Day 5: 5K RACE