Table of Contents:
High Schooler Runs Four Minute Mile Time Trial
Video taken from the channel: FloTrack
MY FULL RUNNING ROUTINE.
Video taken from the channel: Tia-Clair Toomey & Shane Orr
ADVANCED MILE TRAINING! -Building a BaseTraining Tips
Video taken from the channel: Sammy Atkins
THE 5:20 MILE PACE WORKOUT!! (very hot)
Video taken from the channel: Zach Levet
These eight-week 8K training programs are designed for beginner or intermediate runners who want to run an 8K race (4.97 miles). Since 8K is almost five miles, these schedules also work for any runners training for a 5-mile race as well.This six-week 8K training program is designed for advanced runners who want to run a successful 8K race (4.97 miles). This schedule also works for any advanced runner training for a 5-mile race. The program assumes that you can already run at least 6 miles.
If this schedule seems too difficult for you, try this 8K or 5 Mile Intermediate Schedule.8 KM 5 Mile Race Training Schedule *5/1-2km = run for 5 minutes then walk for 1 minute for a total of 2 km **7/1-2km= run for 7 minutes then walk for 1 minute for a total of 2 km Useful Tools: Check out these useful tools to help you calculate your training pace and plan your running schedule.Today I’m sharing my 8K and 5 Mile Training Plan for Beginners, and will be sharing an intermediate plan tomorrow!
Disclaimer: Always consult your doctor before starting any exercise. This is meant to be a general guideline for training. Always listen to your body and if something doesn’t feel right, talk with your running coach or your doctor.5K to 5 mile (8K)Walk Training Schedule. Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday.
Week # September 5, 2016 September 6, 2016 September 7, 2016 September 8, 2016 September 9, 2016 September 10, 2016 September 11, 2016. 1Stretch &€strength 30 min walk Rest or walk 30 min walk Rest 3 mi walk 45-90 min walk September 12, 2016 September 13, 2016 September 14, 2016.The 8K Walk Training Plan is a perfect plan for those who want to train to walk a 8K race or build endurance in their regular walking exercise program. The 8K Walk program includes four walk training sessions per week, beginning with 40 minutes and building to 70-80 minutes. The Walk Program also incorporates optional cross-training and rest.
Runners who have done numerous races and run regularly more than 25 miles per week can step up their training for the 8K to total 35 to 38 miles per week. Plan to run five to six days per wee.8K Training. An often overlooked distance, 8Ks remain popular among cross-country runners, particularly in college programs.
Hal has you covered, offering three levels for your next 8K. Novice. This program is designed for Novice runners, mostly first-timers, training for an 8K race. If you are an experienced runner, you might want to.5.5 Mile Run Cross Train or Strength Train 30-45 min Rest Week 9 10/29 30 min easy run Strength Train 45-60 min. 30 min run w/ 1 min hard, 2 min easy x 5 Strength Train 45-60 min 3 Mile Run Cross Train or or Rest Rest and stay well hydrated!
Enjoy the Race! Sunday Nov 4th BEGINNER 8K TRAINING PLAN.If you are fit enough to complete a 5K, you can prepare for a successful 5-mile experience in just six weeks. Choose our Just Finish training plan to focus on building your mileage.
If you are gunning for a time goal, you should be able to at least jog 5.The following schedule is for Intermediate runners: individuals who want to improve their performances at the increasingly popular 8K distance. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training.
You probably also should have run a half dozen or more races at distances between Continue reading “Intermediate”.This 12-week 8K/5 Mile training plan has all the best workouts I’ve used over the years to help runners get ready to run fast. You’ll perform several types of workouts from stamina workouts to speed workouts to goal pace workouts.
The end result is that you’ll feel fast and strong and you’ll have race pace fully dialed in. Before starting, you should be able to run 50-60 minutes on your.5 mile (8K) Intermediate Training Schedule Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week # September 5, 2016 September 6, 2016 September 7, 2016 September 8, 2016 September 9, 2016 September 10, 2016 September 11, 2016 1 3 m run +€strength 3 m run 30 min tempo run 3 m run + strength Rest 60 min cross 4 m run.Yesterday I shared a beginners’ training plan with you, and today I’m sharing my 8K and 5 Mile Intermediate Training Plan.
This plan would be great for you if you have a handful of 5Ks under your belt and you’re running 10 to 15 miles a week. If you’re still not to that point, check out my 8K and 5 mile training plan for beginners. But.
This 8K and 5 mile training plan for beginners will help you train to finish your 8 km or 10 mile race.
List of related literature:
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
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| from Marathon: The Ultimate Training Guide | |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform | |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
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| from Advanced Marathoning | |
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| from Advanced Marathoning | |
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| from 52 Uncommon Dates: A Couple’s Adventure Guide for Praying, Playing, and Staying Together | |
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| from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance | |
| |
| from Depression Hates a Moving Target: How Running With My Dog Brought Me Back From the Brink | |
| |
| from Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults |
100 comments
Shane running in slow mo with the serious music like a scene from Transformers really made me laugh.
Do you use a wrist sensor? Is acurate? What model is your watch?
This man completely changed his life in 1 week…. Dropped out of College, living in a van, committed to daily vlogs, and training for a marathon
zach if you are starting to get burned out just hire an editor for some of the videos
Imagine working out at the track and just seeing Tia and Mat working out together. Not intimidating at all! ��
I just graduated and I was worried that I would lose my motivation to run but seeing you running even after dropping out of college is comforting and inspiring:)
You should cut your hair shorter! i think you would look good with shorter sides and maybe longer hair on top (probably half of what it is right now)
You are so cooool and fit, what is you pr at 5 km?????������
Niiiice I don’t know who you are but the guy in the middle wearing the Richmond Half marathon hat props to you bro. I ran that one too last year. Great race
If you ever make a trip out to Colorado, hit me up. We are in similar shape and I know great trails for some workouts
Zach for your haircut get a fade look it up it would really suit u also saying hi from Ireland love what your doing
question: Do you know of a good app or watch to track your running progress
Love your videos, Im from Sweden and Im so happy I found your channel it is really the highlight of the day
Yo Zach this may be weird but I talked to your dad at my uncles funeral today. I never knew that ya’ll knew him though, kinda crazy!
Hey Zach, great vlog! I’m sure you’ve already heard this from somebody, but I think it would be really cool if you gave the van a paint job. I don’t mean like a solid color, but instead making it like a painting and doing some kind of runner/running design. I’m sort of picturing Brooks (running company) type of artwork on the van. Hope you like the idea, keep up the great work!
You should find someone to help edit your videos to take the pressure off of you, and you can then focus on creating amazing content.
Hey dude check out the reply I left on you’re other vid about the GoPro ���� btw keep up the vids they’re good
Tell your Grandma Nancy thank you for cutting your hair. I am grateful she cut those side things off.❤️��
I got back from my track workout and now I get to enjoy another one of your amazing videos.����
Solid vid Zack but you needa retire those SP’s before you get injured bru��
This is how many people think Zach should run with Mo Farah!��
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know wonder the sub titles were at like light speed yesterday:P
came back from xc practice and watched this video. my day is off to a great start. like you seriously motivate me to look forward to runs especially on the harder days and you motivate me to stay focused. thank you!
Hey Zach my running watch is seeing it’s last days and I want to invest into a really good watch. What watch do you use ( I see a ton of runners with it but never can figure out what watch it is )
Keep up the great work the videos are amazing!
6:31 you don’t have enough time to go to the river, but you do have enough time to set the camera and then go back into your car to film you getting out of the car hahaha
all love though ur videos are great and you work so hard… keep it up!
Zach. Im from Ohio and love the buckeyes shirt. What’s your story? You coming too Ohio state? Or you have family here what’s the deal bub?
Why does Jake look like the main actor from Napoleon Dynamite ��
God bless you. I wish you the best in your career and in life. Your work ethic is second to none.
The best part of the video was the guy mowing the lawn.
jk its the running XD
for someone who dropped out you sure do wear a lot of different college shirts lol
This man ran 25 seconds faster than my race pace for 4+ miles and then ran another 5 miles with cut-downs, tf ��
Zach your videos are great but you should take a day off once a week to avoid burnout
Your truly an inspiration! Hoping one day that I can run as fast as you! Keep the uploads coming
Just found your channel from the vegan runners chat! Just subbed �� check out my running channel if you get a chance please! Thanks!
You got a mention in the comments section of elite runner and Olympic gold medalist triathlete Gwen Jorgensens vid this week. So you’re attracting fans across the entire sporting network. Well deserved recognition.
This was a good one! Maybe in the next one you could add a little context on how much time you spend during each of the phases, base, tempo, etc. Looking forward to the interval/workout stuff later on.
The announcement vid had too much fluff and crutch words but this is a good. Give us more of this and less philosophical jargon.
These videos are money and so inspiring, keep up the great work
love the vid please keep them comin. you make fitness beautiful. your workout break down was sauve’ thanks.
How has adding muscle to your frame changed your running? Im in the process of leaning out and the impact of losing just 10lbs is so significant. I can’t imagine the result gaining that much weight would have on a run.
First time watch your video love it… Love from India������������
Can you tell me how many days per week you incorporate running into your fitness routine, and what kind of running workout you’re doing each of those days (e.g. tempo run, long run, intervals, etc.)? Thanks!
Cross fit is awesome. Just keep your mouth shut about U.S. politics. Especially if you are not American. We don’t give a funk what you think.
What watch do you use when your running to keep track of your time? My smart watch doesnt work very well.
Hey tia, could you make a vid going over all the equipment you use. Like your jump rope belt and so on. Love the content, Keep it up!
love the stretching element of the video, really helpful, thank you
Omg I’ve been a fan of you from when I watched Netflix Crossfit documentary. You were so serious and very focused on your own race. You didn’t show off or show something like ‘stars’ but you had your own story and you were so amazing to me! I don’t know how youtube knows my thought, it recommended you for me just now. Nice to see you again! ������
Good luck at the race man! I excited to see that sub 4:20 1500
Hey Tia… You are so talented and an inspiration for all the Athletes around the world! Tia, I would like to be a Crossfit Athlete, how much do I need to train a day to achieve this goal?? I am 19 and I starting at Crossfit, but I love the hard work and the intensity of the trainings…. Love the videos!!
Nice editing on the vid. You guys should make movies:) Not a runner but when I do I try to run like Tia:)
Hi tia ���� can you make a live video for your strength sessions please ������
Zach! I’m a buckeye and noticed your OSU shirt, what connection do you have here??
Hey Tia,
Hope you’re keeping well. Loving the YouTube channel and content you’re putting out. I hope you don’t mind but looked at your YouTube channel art and realized that the image aspect ratios are not optimized. I have just created one for Adam Klink after a recent interview with him.
I have created one that will be optimized for all mobile devices, TV, laptops & desktops for you & Shane. I’ve sent the image through to your Instagram and happy to ping it across more directly should you want to use it for the channel and happy to amend any of the images should you wish to use some others:-)
Hope you & Shane are keeping well and rooting for you for the season ahead, that is if the Games go ahead.
Kind regards, Matt
Loving the content guys! Can we get more on day in the life of Shane? He seems like an awesome dude I just wanna have a fit-aid with
Tía how often do yo chat meal? And how do you use to do it?? Jejej
Great work Tia!! Such a huge inspiration to us all!! Freakin abs galore!!��
Dynamic stretches are super great for warming up those muscles before a run! Pigeon stretch is another good one for running. �� I have recently introduced yoga after my runs which has improved my runs greatly!!
It was awesome when you talked about how you prefer to train in the heat because it is harder. Thanks for the motivation, I’m a big fan from Mexico!!
I hate how I’m in bed right now recovering from an ankle sprain, seeing this makes me more excited to get back to running! ��
This is the magic I was looking for. Running is my absolute WORST, performance wise. I’d prefer burpees and assault bike over running… That’s how bad I am at running.
Love, love these videos! If you are completely new to Crossfit and want to find a good gym to start with…what would you look for? How do you know it’s a quality place?
What were your 800m paces and how many did you do. Also what was the recovery time between 800’s and sets
Listen. Your eyes could melt tungsten. Hooooooly shit. You would look nice even with a mullet (but please don’t; this is a nice cut)
How do you go on so many runs everyday and stay healthy? I was doing 60 miles a week recently and my left Achellie tendon is hurting now when I run? I don’t know what to do. Guess I’ll just lay around and get fat
Are you going to go for the female version of the 5 and 500?
Could you make a video of Shane doing ps4 game play-throughs? Thx
Running tips to shred fat? Btw, you mo shredded than a Julian salad mang.
You could always hire an editor for your videos if you think it would be worth it! Love the videos! Keep up the great work!
Tia, personal question, how do you push yourself during the time of the month for women; during or cycles? I struggle big time!!! lol. Any mind strategies to get you focused even during that time?
Tia and Shane what vitamins would you recommend and protein powders. Thank you keep up the amazing content
Im a huge fan Tia! You are a huge inspiration to me! You should make a video on your skin and hair care when you work out and sweat so much ❤️ thank you for the content
Mat doesn’t need a youtube channel, people can watch Tia’s to see him… beast training beast
call the Mat to participate in the videos too.
Brazil ���� ����
Looking fit already, abs, shoulders…geez #TeamTia
Yeah Australia is hot
Tell you what, I absolutely hate running…but this vid makes me want to go out on a run.
Hi tia I was wondering are u going to try and attempt the female version of the sub 5 mins mile and 500 pound back squat
I love that Tia and Shane make sure to educate and tell you why they do what they do. They don’t expect you to follow them blindly. They tell you what works for them and hope that it helps!! That is so motivational and comforting to us that are new to CrossFit! Thanks for being awesome you two!!!
It’s always funny to see the two fittest people in the world training together. Matt and Tia being trained by the mastermind planner Shane. Good stuff.
Try tucking your chin in at 6:04. Its the most painful feeling ever but i think it helps. i wanna say it stretches from your neck all down your spin to your butt. But Im not exactly sure what it stretches haha. If your really tight the middle parts of your feet will go numb:)
What are your thoughts on the newest no bull running shoes? I’m interested in getting a pair but my feet, ankles, and shins will get really tight if I don’t have shoes with good support. I play soccer and condition just about every day so I have a variety of shoes for my duck feet��
The amount of commitment you have put into your body Tia is just…AMAZING!!
Hello from Switzerland ���� you always motive me with your videos.
Hey tia!! I’m a huge fan and want to complete in the games one day. I play competitive soccer. Could you make a video on stretching the legs everything about them? Hips, calfs, hamstrings. Just a video on how you keep you legs loss and prevent injures? I get a lot that could be avoided by stretching.
Okay so she is giving everybody a heart……pls give me too
hi I love you all!!! working to be as tough and strong as you one day! ♡
What shoes do you run in? Just ordered my first pair of nanos ��
Could someone explain to me why Tia and Matt are trainning together? Csuse of friendship? Same sponsors?
Yes! Just got in a long run this morning! Love that you’re so hard working and talented. Keep doing your thing❤
Don’t mind me just freaking out because I go to the school she’s running at, no big deal ����
The caliber of female athletes like Tia in Crossfit makes the women Crossfitters more fun to watch compete.
Thanks for your advice, Tia, your videos motivate me. Greetings from Costa Rica.
Wow Tia-Clair…you are beautiful! Greetings from Argentina!
Ótimo dia pra vc, de seu fã aqui do Brasil. Espero um dia conhecê-la Tia-clair Toomey.
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I am having flashbacks to my dad filming my windy track meets with a VHS camcorder in 1991. I didn’t come quite as close to breaking 4…like I would still have 250 or 300 to go.
Great job to this kid, gives him confidence rolling into his freshman year. Good luck!
It’s not a legitimate time because he was paced by multiple people jumping onto the track.
Lame
Uhhh you’re a little late and y’all didn’t even record or set this up yet you’re still promoting yourself.
Why do these guys try to break 4 in the wind? I mean come on…
It’s insane how many highschoolers come within a second or two of 3:59.99 but never get it.
People watching this vid with not the greatest quality like ������
FloTrack sees a windy video recording “Upload that right now!”