How to PR a 5K

Saw this great video on how to PR a 5K. Usually training programs focus on half Marathons and Marathons. Also, programs focus on C25K. But this one, is more on how to better your 5K PR.

Session 1   6 X 800 m, run at your 5K pace (3:30 min for 7 mpm pace)
Week 1   120 s rest
Week 2   90 s rest
Week 3   60 s rest
Week 4   30 s rest
Week 5   5K - Race

Session 2
Week 1   10 X 400 m (1:45 min)
Week 2   4 X 1600 m (7:00 min)
Week 3   10 X 400 m (1:45 min)
Week 4   4 X 1600 m (7:00 min)
Week 5   5K - Race

Strides
Run 100 m to 150 m strides after Recovery Runs. You run strides at 90-95% effort.

YouTube
ParkRun Run a 5K for free every Saturday.

Running Rugby Fields/ Running on grass

My Achilles tendon on my right leg has been hurting for months. This injury, Achilles Tendinopathy, is probably caused by overuse, too much running. I have problems understanding how I got injured because I have been running for years. These days, because of the coranovirus pandemic, and not been able to run with my friends, my weekly mileage has seen very low numbers. Kenyan runners do most of their running on dirt roads. Coach Enrique Hernandez says his athletes do most of their running avoiding paved roads.

Interestingly, recreational runners spend most of our running on paved trails. No wonder why we get injured so often. For this reason, I searched for a place to do my running that is not paved. I have been running on the perimeter of two rugby fields. I run 3/4 of the perimeter and walk one quarter. The length I run is about 0.26 miles (418 m) and the length I walk is 0.09 miles (144 m). It only takes me a few more minutes than half an hour to run this distance. These days, I ride my bicycle to the rugby fields. Maybe in the future I could run to the fields to add more mileage. 

Benefits of running on grass:

• Reduces the chances of impact-related injuries
• 17% less pressure on the feet than asphalt
• It helps your ligaments and tendons become more elastic
• It helps you develop better running form
• Your ankles and stabilizing muscles have to work harder

Coronavirus Pandemic and Achilles Tendinopathy

It looks like we are at the worst time in the coronavirus pandemic. Many places are closed. Restaurants work only via delivery. Yesterday, Assen and I were able to get in a Subway to get a couple of sandwiches which we took home for lunch. Not many people around. 

I have been running on the Rugby Field. This morning I too my lawn mower and mowed the trail where I run. I hope more people use this trail. It is only about 0.3 miles long, but it is even better than a track!

Yesterday, I had my first session in the Achilles Tendinopathy case study. I have been asked to do isometric heel raises. I raise my heels and stay like that for 45 seconds with 60 sec rest, five sets. I believe I have to do this for the next ten days.