First or Fastest 5K | Week Seven

Heather Stephens

by Heather Stephens

Training

The hay is in the barn! You have put in the bulk of training for success, now let your body take advantage of all the new stresses you’ve introduced in your training by allowing for proper rest and recovery.

Leading up to your first or fastest 5k, it’s important to be consistent with your routine; make sure you’re getting enough rest, eating nutritious, balanced foods and continuing to stretch and practice yoga for better recovery from your training. As you enter into the final quality phase of your training, (the taper phase) you will decrease mileage and continue to maintain quality work. Now is a great time to visualize your race and get ready to go after your goal!

WEEK SEVEN - FIRST 5K

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WEEK SEVEN - FASTEST +
This week's workout is an interval workout and the last hard workout before your 5k!

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This is a specific endurance workout for a 5k. Specific endurance work allows you to increase the amount of time that can be run at your  desired race pace. The goal is to piece together intervals at race pace to progress your training so that you can adapt to an increasing workload and continue to grow faster and stronger. This workout is perfect prep for race day.

STRENGTH FOR ALL
Obviously your race day kit is super important to perform your best. Mac pulled together her favorite July 4th Firecracker 5K race day looks. Check 'em. 

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RECOVERY FOR ALL
Treat yourself to a massage!

“A hard workout places a ton of stress on the connective tissues holding your muscles together. Their first reaction in the resting phase is to rebound and contract, reducing much needed circulation in and out of the muscle fibers, potentially impairing the healing process. Massage, gentle movement and hydrotherapy (heat/cold treatments) can keep those fascial tissues soft, supple and permeable. Your recovery time can be significantly reduced with a post-workout massage.” Richelle Ricard – Little Wing Massage Therapist

RUNSPIRATION
“Anyone can work hard, the best have the discipline to recover.” – Lauren Fleshman

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First Or Fastest Training Plans 
Week One
Week Two
Week Three 
Week Four
Week Five
Week Six
Week Seven 
Week Eight

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— jacquelyn scofield
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