This post and photos may contain Amazon or other affiliate links. If you purchase something through any link, I may receive a small commission at no extra charge to you.

New and Improved 5K Training Program

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #BioSport #CollectiveBias

 

Have you already completed a beginner 5K training program? Already ran a 5K race? Want to improve your time? Then this training program is for you.

 

“Fitness is 80% nutrition, 20% exercise.” Have you ever heard that saying before? Or maybe you’ve heard, “You can’t out run a bad diet.” It’s frustrating but true. I have always been an avid runner, but I have to admit that I often fall short on the nutrition front. I’ve naively told myself that because I was running a few miles a day I was burning a gazillion calories, so I could eat relatively healthy but didn’t have to focus on a super restrictive diet. Ultimately, fitness boils down to one simple factor: calories in vs. calories out. I didn’t have an accurate picture of the amount of calories I was expending during my runs. Luckily, I found a tool that was fusing fitness with technology for a smarter workout that I can incorporate into my 5k training.

 

16269090586_2d19d5d1b4_o.png

 

I decided that in order for me to crush my fitness goals for 2015, I needed to get down to basic numbers. I had a super rough idea of the amount of calories I was burning during my runs thanks to my treadmill and other apps like RunKeeper (which I knew were based on averages and statistics) but I have always longed to get specific and invest in equipment that would track my burn based on me and my heart rate. The thought of wearing a heart monitor wasn’t appealing to me, so I am incredibly stoked to say that I found the perfect piece of equipment.

 

16269091326_749e29630c_o.png

 

I found the SMS Audio BioSport In-Ear Headphones at Dick’s Sporting Goods. I had never heard of headphones with a built-in heart rate monitor, let alone Intel. I thought Intel was strictly a computer thing. Plus, they came with a free month of RunKeeper Elite, score!

 

16109218337_5ff5e0f768_o.png

 

I have the world’s tiniest ears, no lie. I wasn’t sure how they would work for me, but since they include both small, medium, and large ear gels it was no problem. I just slipped the small ones on, tucked the heart rate monitor (ear wing) in, and I was ready rock. BioSport improves the consistency of data collection with an ear-wing design that sits deeper in the ear canal for continuous, real-time heart rate monitoring. Fusing fitness with technology, the built-in sensor continuously measures heart rate while dynamically removing noise signals caused by the body’s motion during a workout. The sound was great, and the heart rate monitoring was on point!

 

16293237111_deb435b520_o.png

 

Using your BioSport headphones is as easy as 1-2-3:
ONE | Install RunKeeper on your iPhone or Android device.
TWO | Plug in your BioSport headphones to your phone and move the slider up to heart rate mode.
THREE | Sync your headphones with the RunKeeper app by selecting the heart icon.

 

Here in Minnesota it’s a little tricky to get an outdoor run in , especially when you’re trying to use a jogging stroller on a snow covered sidewalk. When the weather gets warmer, I can’t wait to use the GPS function with my RunKeeper App.

 

The final step in my running makeover, a super awesome 5K training program. I’ve done the “Couch to 5K” and other intermediate training programs, but I hadn’t yet found one that kept me entertained, didn’t have me running a million miles, and had room for cross-training. If you’d like to follow along with me, here is my 6 week training program (add one rest day to each week wherever you see fit):

 

16107663540_c5f26601ee_o.pngEASY RUN: run at a maintainable pace for the time allotted.

 

SURGES: start with a short warm-up and then repeat the following for the number of surges: go all out for the surge, then run at a steady pace for 2 minutes. Cool down for a few minutes at the end.

 

FAST FINISH: run the majority of the time at a steady pace, finish the run at a moderate pace.

 

LONG RUN: run at a maintainable pace for the time allotted.

 

TIME TRIAL: complete the distance allotted at a pace that is challenging yet attainable.

 

If you’re ready to take your running to the next level, get yourself a pair of these babies. Now until 1/31/15, get 20% off SMS BioSport Headphones at SMSAudio.com with the promo code BioSport20 (US only).

 

Find SMS Audio on WEBSITE  ///  FACEBOOK  ///  INSTAGRAM

 

 
Do you use a heart rate monitor during your training? Are you currently following any 5K training programs?

Similar Posts

3 Comments

  1. Thanks for sharing the training plan! So true that calories can really sneak up on you. It is so simple, but so important to keep track. Glad the headphones will help. #client

Leave a Reply

Your email address will not be published. Required fields are marked *