8 Week Race Tips

2K and 5K Run - Minimal Background
(you have walked or jogged on an irregular basis)

Week 1:	1) 35 minutes at light exertion.
	2) 30 minutes at light to steady state exertion on moderately hilly course.
	3) 50 minutes at light exertion
Week 2:	1) 35 minutes at light exertion.
	2) 30 minutes at light to steady state exertion on moderately hilly course.
	3) 50 minutes at light exertion
Week 3:	1) 8 x 200 Meters.
	2) Warm up 20 minutes at slow walking pace; walk 5K a timed test effort at a brisk pace.
	3) 60 minutes at light exertion.
Week 4:	1) 10 x 200 Meters.
	2) 30 minutes at light to steady state exertion on moderately hilly course
	3) 60 minutes at light exertion.
Week 5:	1) 12 x 200 Meters.
	2) Repeat Week 3 test effort on course of goal event. Include the same warm-up as Week 5, but do not include power exercises. Time yourself for the test and calculate your pace in minutes per mile
	3) 70 minutes at light exertion.
Week 6:	1) 12 x 200 Meters.
	2) 20 minutes at light to steady state exertion on moderately hilly course.
	3) 60 minutes at light exertion.
Week 7:	1) 12 x 200 Meters.
	2) 30 minutes at light to steady state exertion on moderately hilly course.
	3) 50 minutes at light exertion.
Week 8:	1) 4 x 200 Meters.
	2) 20-40 minutes at light exertion, depending on recovery time before goal-race.
	3) 40 minutes at light exertion.

Week 1:	1) 45 minutes at light exertion.
	2) 40 minutes at light to steady state exertion on moderately hilly course.
	3) 50 minutes at light exertion.
Week 2:	1) 45 minutes at light exertion.
	2) 40 minutes at light to steady state exertion on moderately hilly course.
	3) 60 minutes at light exertion.
Week 3:	1) 8 x 300 Meters.
	2) Warm up 20 minutes at very slow Jogging pace; jog a timed 5K test effort at a quick, relaxed pace.
	3) 75 minutes at light exertion.
Week 4:	1) 10 x 300 Meters.
	2) 45 minutes at light to steady state exertion on moderately hilly course.
	3) 75 minutes at light exertion.
Week 5:	1) 12 x 300 Meters.
	2) Repeat Week 3 test effort on course of goal event. Time yourself for the test and calculate your pace in minutes per mile.
	3) 90 minutes at light exertion
Week 6:	1) 12 x 300 Meters.
	2) 30 minutes at light to steady state exertion on moderately hilly course.
	3) 75 minutes at light exertion.
Week 7:	1) 12 x 300 Meters.
	2) 45 minutes at light to steady state exertion on moderately hilly course.
	3) 65 minutes at light exertion.
Week 8:	1) 4 x 300 Meters.
	2) 20-40 minutes at light exertion, depending on recovery time before goal-race.
	3) 45 minutes at light exertion.

16th Avenue Station

Contact g2g@yakimagreenway.org for more information.