Run Your Fastest (and Best) 5K Ever: Upcoming Training
The time is near, the third annual Happy Birthday LA 5K will be held on September 3rd, 2017. “HBD LA 5K” was a race was created by BlacklistLA to celebrate the City of Los Angeles, and this year is sure to be the biggest yet. We obviously want as many runners to participate as possible, but we are not settling there. If you’re going to run we want this to be your fastest 5K EVER!
As part of our “Project 4242” training program, this year’s 5K training will not just take you through the traditional mixture of short, mid and long distance runs. Throughout an 8-week span, we will incorporate speed work, drills, and work on mechanics, as well.
Starting on Wednesday, July 5, we will hold a fitness test and orientation. This will serve as a starting point for your training. One of the most important parts of training is knowing where you to start from, our fitness test will help you know your base with the orientation laying out the building blocks to excel across the finish line come race day. We will also discuss our focus on improving mechanics and breathing throughout training.
Whether you’re a seasoned vet, or starting a new journey towards your first 5K race, we can all get better. Maximizing potential will be the name of the game this summer.
Monday, July 10 will kick off our 8-week training program. The night before that you will be emailed your weekly training plan. BlacklistLA meets 3 nights a week as a group. The training plan will call for 4-6 runs a week. You do the math and find that majority of the runs can be done together as a group. Connect with your friends, and run together any day of the week. It’s just all about getting the work done.
Get familiar with the terms below, as these will be some of the workouts covered during training:
Time trial: a test of speed for a given distance (in our case this will be for a 5K)
Fartlek: (Swedish for speed play) a workout involving periods of running at a faster pace followed by periods of running at a slower pace.
Hill sprints: workouts involving running up a hill at race pace
Strides: running at 95% effort for 20-30 seconds then gradually slowing down
Intervals: alternating between running at faster speeds and slower speeds for a given distance
Cross training: exercises or training unrelated to running in order to build strength and increase flexibility
We’re excited for training to begin in helping you become the best runner you can be! Don’t forget to REGISTER for the Happy Birthday LA 5K!