Weekly Workout Plan || 5k Training
In this video, I show a full week workout plan for distance running, specifically training for a 5k. This isn't necessarily a 5k training plan (because the ideal training will look different for everyone), but this is what I'm doing to prepare for Carlsbad 5k. That includes strength training for runners, cross training, stationary bike workouts, ski mo, long distance running, and more. This was my first time backcountry skiing, and it was incredible. I think the video does a good job of capturing my utter joy as I ski through the Snoqualmie wilderness ahhhh so good!! #AllieOstrander #NNormal #TheAthleteSpecial
00:00-02:32 Intro and Monday: bike, run, lift
02:32-03:46 Tuesday: bike workout & core
03:46-05:11 Wednesday: run workout & lift
05:11-07:35 Thursday: bike, run, walk
07:35-08:40 Friday: track workout, bike, lift
08:40-09:40 Saturday: hike
09:40-13:15 Sunday: ski mo and outro
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Пікірлер: 92
Allie's 5k training: Skill, drive, intensity, power, grit My 5k training: run like 4 times a week sometimes
@allie_ostrander
Жыл бұрын
hahah running 4 days a week sometimes sounds like a good plan too lol
@BollywoodMediaOnline
Жыл бұрын
LOL I know this is so motivating watching her train!! I am like trying to get to the gym
Did Georgie hike the whole 7 miles?! Holy moly!!
@allie_ostrander
Жыл бұрын
Yes!! He lead the whole way!
Randy with the power positive vibes!!! 👍👍
Nice overview Allie. Those mountains are awesome!
I am so happy that you have been able to stay inury free that is great and I hope that you can continue to enjoy running and doing some awesome races :) Georgie is so cute :) The mountains you went skiing at are so beautiful looks like you had a fun time :) much love
Love your vids. Stay smart, we all want to see you healthy!!
The snow views are so beautiful ❄❄❄
it makes me so happy to see you training & loving it!! i love how much fun you have it’s so inspiring
@allie_ostrander
Жыл бұрын
I really enjoy it! I'm glad that comes through in the videos :)
I recently found your channel and I love how excited and passionate you are and your awesome sense of humor😁 so inspiring!
@allie_ostrander
Жыл бұрын
I truly do love it! So FUN!
Go, Allie! Keep training smart. Stay healthy. Enjoy your races. God bless.
@allie_ostrander
Жыл бұрын
thank you!
Looked like a great week of training must say quite intense you did great. I have not gone cross country sking in a long time looked like a alot of fun have a great weekend and great week coming up.
@allie_ostrander
Жыл бұрын
The backcountry skiing was sooooo fun!
Great video! Thanks for the insight into your week of training!
@allie_ostrander
Жыл бұрын
glad you enjoyed it!
You are having fun, that is the most important thing, the results will come.....best regards.
Hi Allie good morning happy Saturday morning and I hope you having amazing day today and I loved your vlogs and you are amazing Supporter and I'm proud of you
loving the content lately, you're such an inspiration and you're killing it!! i'm racing the carlsbad 5k as well!
@allie_ostrander
Жыл бұрын
See you there!
Watching this again a few weeks later just for Randy. Such an upbeat vibe! ❤
@allie_ostrander
Жыл бұрын
THE MOST upbeat vibe!
Your channel keeps getting better !
@allie_ostrander
Жыл бұрын
This comment made me smile so big!
I’m happy that your training is going well Allie! Georgie is sooo cute when he was doing the hill sprints lol. Also, you and Spence trying to guess the same words was very cute haha. Randy is also hilarious, we love him 🫶🏼
What a fun video!
Hi Allie, I think you will stay healthy because your eating a lot better and training differently. Looks like some great workouts your having.
@allie_ostrander
Жыл бұрын
Great workouts lately!
Yay for bike shakeouts! I feel the exact same way. Oh, and the SpongeBob reference was great, lol.
@allie_ostrander
Жыл бұрын
hahaha Alexis (my lifting partner) specifically requested that I edit the SpongeBob ref in!
Awwww, Georgie doesn't like to be left behind! Do you often get blisters? It's so beautiful out there in Washington! The European crew must find your skiing hilarious. 😄
@allie_ostrander
Жыл бұрын
Washington is beautiful and Georgie loves to lead the way!
“The power of the stoke” LOL
You should have a meet-and-greet or group run while in the San Diego area!
@allie_ostrander
Жыл бұрын
I'll think about it!
omg george is so motivated lowkey be one steppin everyone also can randy give a tutorial on parallel parking asking for a friend 😅
@tak-el-uc
Жыл бұрын
There's parallel parking and parallel dimension parking. He's got "learned how to drive in a 15 passenger van in NYC" level parallel parking skills. 😮
@snooples
Жыл бұрын
@@tak-el-uc man yea im clearly just a suburban level parallel parker i get spooked by even slightly uncomfortable spaces
@allie_ostrander
Жыл бұрын
Randy is the parallel parking final boss hahah
Are doing the Gold Nugget Triathlon because it looks like you would do really good with your biking in addition to your already dominating running.
@allie_ostrander
Жыл бұрын
I'm not much of a swimmer...
7:00 is the the Comedy Bang Bang podcast’s old “What Am I Thinking” game.
@allie_ostrander
Жыл бұрын
I didn't know the game had a name, but that makes sense!
Just out of curiosity it'd be cool to know what a runner line you pushes on bike intervals, in terms of watts:)
I only wanna say: Georgie, Georgie, Georgie!!! ♥️
@allie_ostrander
Жыл бұрын
YESSSS
I’m loving the ski footage!! Where did you go backcountry skiing?
@allie_ostrander
Жыл бұрын
Snoqualmie!
Your prep is so scientific I love it. I know you try to get ready for each individual race but is there a race later this year you want to peak for?
@allie_ostrander
Жыл бұрын
In general, my training is focused to peak for longer trail races later this summer. That's why I've been including lots of hills and longer efforts on the weekends.
I can't get over how cute Georgie is??!!!
@allie_ostrander
Жыл бұрын
sameee
Really nice video! What kind of watch do you use? :)
@allie_ostrander
Жыл бұрын
Garmin forerunner 245!
So glad to see the training is going well and love these type of videos😁. Is there a reason why you do most of your treadmill runs at 5%? I'm just interested😊
@allie_ostrander
Жыл бұрын
A 5% incline reduces the impact force by about 25%, so running uphill is lower impact and the injury risk goes down!
@ageo.d9497
Жыл бұрын
@@allie_ostrander Thanks Allie😊. I'll definitely be looking at increasing the incline on my treadmill runs. ( I'm a runner prone to injury too🙄) . X
Interesting how much stuff other than running you do for aerobic fitness. Do you feel that in fitness terms you do miss the benefits of the long run and higher running mileage or do the other things have the same training effect as running?
@allie_ostrander
Жыл бұрын
I think that more running and higher mileage would be better for short term fitness gains, but I do think that I would get injured within 4-6 weeks, so it wouldn't be helpful for me long term.
You'd probably have to pay royalties, but dang, you should use The Pointer Sisters for some background music 🙂
@irunovermountains
Жыл бұрын
Nice trig point 🤓
Georgie has to be the fittest dachshund alive
@allie_ostrander
Жыл бұрын
Haha he’ll be suiting up for a race soon 😉
Is there a reason why you wear the Stryd Pod the wrong way round?
@allie_ostrander
Жыл бұрын
the reason is apparently I'm a bit dense. I didn't know that lol
you really could get to the olympics with skimo racing you know
@allie_ostrander
Жыл бұрын
that would be incredible!
Is there a reason why you prefer to do more cross-training and strength work than the average professional runner? It is refreshing to see you not doing almost ALL of your workouts outside running like typical pros LOL...
@nopahrefa4466
Жыл бұрын
obviously I'm not Allie, but I'd assume it's because she's what people in the biz call "Injury Prone", and strength work lowers injury risks, and cross-training brings a similar endurance benefit, but reduces the specific load for any one part of the body, also reducing injury risks.
@allie_ostrander
Жыл бұрын
Yes, this is pretty much spot on!
@BollywoodMediaOnline
Жыл бұрын
@@allie_ostrander Thanks for replying! I love a good treadmill run too :)
Allie who is designing these workouts? Just realized I have no idea if it’s you or a coach or a trainer or what lol
@allie_ostrander
Жыл бұрын
Ari is my coach!
Whats your vo2 max then big boy
@allie_ostrander
Жыл бұрын
My watch estimates that it is 73, but I doubt that's accurate.
Bro you need to get sponsored by dr. scholls moleskin for all your blisters. Also I KNEW you were going to say "tax" because I spend too much time on tiktok
@allie_ostrander
Жыл бұрын
I'm so glad someone else understood the cheese tax reference
how are my legs 30x longer than Georgie's yet he's faster than me 😭 he's legit so fast I don't know how it's physically possible
@bigminecraft4076
Жыл бұрын
probably because leg length has pretty much nothing to do with how fast someone else
@allie_ostrander
Жыл бұрын
he is a force of nature for sure
I really hope the new shoe sponsor isn’t the reason for the blisters…
@topicdel
Жыл бұрын
She actually wore Nike shoes in her race as Nnormal is mainly specialized in trail shoes! :)
@allie_ostrander
Жыл бұрын
Yes alphafly’s were the cause!
@topicdel
Жыл бұрын
@@allie_ostrander That's happened to me too!! Good luck at Carlsbad! Will be rooting for you :)
your bike seat is too high ..you should not be rocking like that..... triathlete here 19x USAT national champion... love you ❤️❤️❤️
@allie_ostrander
Жыл бұрын
I talked to Ari about it, and he said my seat is fine I'm just inefficient at pedaling lol
Ski guy stoke level 110% 😄 More backcountry stoke guy adventures ⛷
@allie_ostrander
Жыл бұрын
yes Randy always brings the stoke!