2-weeks to Ground Hog

The widow Mary asked me what the best way for to prepare for the Ground Hog Run which was two-weeks away. For you out of towners, the Ground Hog Run is a really cool race, run through caves. They're basically used for storage and are well paved, and are a comfortable temperature. They run a 5k and then a 10k, with about 2,500 runners in each.

Well, the best way would be to turn back time about 3 months, build up a solid base with L.S.D. (long slow distance) for about 6 weeks, and then transition to quality training, 2/3 VO2 Max intervals, 1/3 threshold runs for the next 6 weeks, with a 1-week taper.

Of course, it's a little late for that. So, what's the best way to squeeze out the best time possible in a 5 (or 10k) in less than two weeks? I'm going to assume that you've been doing at least a little bit of aerobic activity. Maybe running a few miles a day, 3 or 4 days a week, or, doing an aerobics class, or using the elliptical machine or stationary bike a few times a week. In other words, you have a mini base working.

The first thing I would do is throw in some stride-outs. These are mainly for injury prevention, before you move into some intervals, but, they'll also put a little "bounce" in your step. They'll wake up a few of your fast-twitch muscle fibers. Do your regular 4-mile run, but, about half-way through, do about 5 or 6 stride-outs, which consist of, gradually, increasing your speed until you reach a near sprint at the 50-yard mark (about 90% of max), and then gradually slowing down for 50 yards. You want to feel a powerful stride. These should become part of your weekly routine, a minimum of 2 times a week, no matter what your level.

Now, the quickest way to lower your 5k time in a 2 week period is to introduce yourself to Ms. Lactic Acid. I say Ms. because of her wicked vindictive nature. The good new is that your body will make the biggest gains in adapting to Ms. L, in the first few workouts. We are going to try to squeeze in 3 of these types of workouts in the next 2-weeks.

For the first VO2 Max workout, I want you to run go to a track, probably, at some local high school. Warm up with at least a half-mile of easy running and some good hamstring stretches. We must protect the hammies! In this first workout, I want you to do 10 X 400m (1-lap) with a 1-min 30-sec rest between each. I want you to run them in the same pace that you want to run the 5k in. So, if you want to run a 28-minute 5k (a 9:02 pace), then, I want you to run these in 2:15. If you want to run a 20-min 5k, then run them in 95-seconds.

Run an easy 30-40 minutes for the next two-days. Then, back to the track. This time, you are going to run 600-meters, or, 1 1/2 laps, You'll do 6 - 8 of these. These are done at the same pace as the others. ie., 3-min 22-sec for you 28-minute 5kers, 1:26 for you 20-min 5kers.

Again, either do two-days of easy, 30-40 minute runs, or, you could even take a day off after the interval running. Please be mindful of legs. Injuries usually happen when they are the most fatigued. If you feel a twinge, cut the interval workout off immediately. Unfortunately, I know this from experience. You are doing a crash course, but, you don't want to crash.

Do another two-days of easy running, 30-40 minutes. And now, one last interval session. This time, we'll try some ladders. That means, we'll start at 400m, then 600m, then 800m (two laps), then 600, and finish with a 400. The 400's will be just a little faster than your previous rates, the 600 & 800's, at the same rate.

If you are racing in the 10k, and, your projected time is 50-minutes or slower, then exchange these workouts for workouts 1 & 3 above. Go to the track, or treadmill, and run 4 halfs (800's) at your projected race pace. Take a 1:30 rest in between. Cool down with at least a mile run. For the third workout, do a 18 to 20-minute tempo run at your projected race pace.

The last few days before the race, just take it easy, with maybe 3-miles each day. I don't really like the idea of these "crash" workouts, but, I know that the ego is a delicate thing and that everyone is going to ask you the next day, "What was your time?" And you can't lie, because you know they'll look it up on the internet. You can round-down, though. So, a 27:59 becomes a 27 flat. Good luck on race day!