Finished 5K Training Week 3 of 5!

Followed the same schedule as week 1, but with higher intensity, mileage and faster times. After week 2 though, I did not take the Sunday rest because I felt really good; instead I did 40 min of HIIT on the elliptical (to at least give my knees a rest). And, since I was celebrating my 21st birthday this past weekend, I did not do the long run on Saturday. Instead I will be doing the long run today (Sunday).

Also, I got a new PR by running my 5K outside on Friday of week 3, even though it was 47 degrees outside (that is really cold for Southern California in April). We're about to begin the hardest training week (Week 4) because the last week of training (the week I run the event) should be more of an easy-maintenance week. This week (week 4) is the week where we make the most progress and maintain that next week while preparing for the event. This is the Hardcore Week schedule:

• Today (Sunday)
• 5 min jog warm-up on 1.0 incline
• 1 hour run, start at 6 mph, incline 1.0, and increase both incline and speed throughout time.
• Mileage goal = 7.0 miles
• 5 min warm-down then stretch

• Monday
• 5 min jog warm-up on 1.0 incline, starting at 5.6mph and go up by 0.1mph each minute
• Stretch
• 40 min run, start at 6.5 mph, incline 1.5, and increase throughout time
• 5 min warm-down then stretch
• Tuesday
• 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
• Stretch
• 20 min HIIT; Jog speed 5.5mph, Run speed 9.8-10.5mph; incline 1.0
• 5 min warm-down, stretch
• Ab Ripper X program, from P90X
• Wednesday
• Part A - in the morning
• 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
• Stretch
• High Rep (3 x 15-20 reps) weightlifting workout - Target muscles: Arms, Chest, Shoulders
• 3 warm-down then stretch
• Part B - in the afternoon
• 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
• Stretch
• High Rep (3 x 15-20 reps) weightlifting workout - Target muscles: Legs, Abs, Back
• Thursday
• Rest/Stretch Day - P90X stretch program
• Friday
• 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
• Stretch
• Run 5K auto training program on treadmill, starting speed 6.0mph (or run 5K outdoors)
• 5 min warm-down, stretch
• Ab ripper X program from P90X
• Saturday

• 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
• Stretch
• Run for an hour non-stop, start at 6.0 mph, 1.0 incline and increase throughout
• 5 min warm-down, stretch

Wish me luck!