5 mile training plan?

[jennypenny]

Hi all,

My SIL has decided to do the Wine and Dine with me in the relay. She just started running this year, and has worked through the c25k. She asked me what she should do to get ready for her 4.8 share of the relay. I wasn't sure what to tell her. I worked up to that level as part of a 13.1 training plan. Are there any training plans just for 5 miles? I told her not to rush it--that she didn't need to be running 5 miles at a stretch every week up until then. (I had only made 12 miles at a stretch before my first half and I made it)

I'm so proud of her. She's lost a ton of weight, and decided to quit smoking this week when she decided to do the run. She's very nervous that she won't make it and let me down. Everyone on this board knows how great she'll feel when she completes it (even if she walks for part of it).

Any training advise for her?

 

[rizzobob]

Hi!

I don't know of any 5 mile training plans but if she is doing or is finished with C25K, there is a bridge to 10K plan that she could follow. I know that is 6 miles but it would still get her training in for 5 and maybe give her a little more confidence.

Or she could just add a little distance every week. I would put out a calendar and mark the days for running and figure out a plan that way. I would think the Bridge to 10K would be a good way to do it though. I don't know how many weeks it is for...

HTH,

Michele

 

[cewait]

The bridge plan is a great idea to move up to a 6 mile long run. Absent that I would propose a maintenance plan that actually builds the long run. I would plan on running 3-4 times a week. Currently, all runs being 2.5 - 3 miles. Next week add a half to a full mile to the long run while keeping the 2-3 mid week runs in the 2.5 - 3 mile range. It should take her 3-6 weeks to get up to 5-6 miles for the long run. From there, I would keep that as a base fitness plateau. There is no real issue keeping a 5-6 mile long run as a base run. If she feels like that is too much, then she could alternate 3 mile and 6 mile long runs. I would let her build now if that will keep her motivated

 

[Duanerice]

Why not just have her train for a 10K Little extra mileage but she will be ready! Many plans out there for a 10K.

http://www.halhigdon.com/10ktraining/10knovice.htm

Duane

 

[jennypenny]

This is great. Thank you. I don't want her to go too far too fast. And she just quit smoking and her body is being a little unpredictable.