Start Preparing for the AU5K Now with This Training Program

AU5K 2017

Autodesk University is only a couple months from now in November and once again the highly popular AU5K is once again happening on Tuesday morning at AU with hundreds running, walking, and cheering last year. Autodesk CEO Andrew Anagnost even ran last year and plans to run it again this year. So please join me and everyone else at the AU5K and start preparing for it now with easy attainable steps building up. I started this AU5K a few years ago as a way to get exercise, get fresh air from outside the convention and casino, and to network and be with old and new friends and it grew from a couple people to a big deal. I am not a fast runner and still running with minor meniscus tear in my knee so if I can do it, you can too. There has started to be some crazy fast runner joining in to get the top times recorded, but this isn't really a race, it is a networking and fun time but if you want to run all out you can but you miss out on all the awesome connections and chats while running/walking casually with the groups of people. Some have asked if they can create fun team shorts – of course make it more fun with fun shorts, teams, funny socks, Autodesk logo merchandise etc.

AU5K Tips and Training:

A Beginner’s Guide to Running: How to NOT Run like An Idiot!

5K Training Schedule starting Tuesday October 1st
”This six-week 5K training program is designed for beginner run/walkers who want to build up to running a 5K (3.1 miles) road race. This training schedule (see below) is a run/walk to a continuous running program. Each week, you'll make small increases in your running distance while making slight decreases in your walking intervals. At the end of six weeks, you'll be ready to run the 5K distance without walking break. (Although if you want to take walking breaks during the race, that’s fine, too.)
Although this schedule is for beginners, it's best not to use it if you've been inactive for the past three months or more. Ideally, to start this training program, you're able to run non-stop for 5 minutes. If you're a total beginner, build your fitness with a
four-week program to run 1 mile before taking on the 5K distance. If this schedule seems too easy, try a 6-week intermediate 5K training schedule.

You don't have to do your runs on specific days; however, you should try not to run two days in a row. Either take a complete rest day or do cross-training on the days in between runs. Cross-training can be cycling, yoga, swimming, or any other activity (other than running) that you enjoy. Strength-training two to three times a week is also very beneficial for runners, as well as being recommended for health in general.
If you find that this training program is moving too quickly (and you don't have a race deadline), you can stay on a week and repeat the workouts before moving on to the next week.”


Lets Do This!

Week 1 October 2-8

Day 1: Run 5 minutes, walk 1 minute. Repeat 3 times.
Day 2: Rest or cross-train.
Day 3: Run 6 minutes, walk 1 minute. Repeat 3 times.
Day 4: Rest.
Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 2 October 9-15

Day 1: Run 7 minutes, walk 1minute. Repeat 3 times.
Day 2: Rest or cross-train.
Day 3: Run 8 minutes, walk 1 minute. Repeat 3 times.
Day 4: Rest.
Day 5: Run 9 minutes mile, walk 1 minute. Repeat 3 times.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 3 October 16-21

Day 1: Run 10 minutes, walk 1 minute. Repeat 2 times.
Day 2: Cross-train.
Day 3: Run 12 minutes, walk 1 minute. Repeat 2 times.
Day 4: Rest.
Day 5: Run 13 minutes, walk 1 minute. Repeat 2 times.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 4 October 22-28

Day 1: Run 15 minutes, walk 1minute. Repeat 2 times.
Day 2: Cross-train.
Day 3: Run 17 minutes, walk 1 minute, run 7 minutes
Day 4: Rest.
Day 5: Run 19 minutes, walk 1 minute, run 7 minutes.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 5 October 29- November 4

Day 1: Run 20 minutes, walk 1 minute, run 6 minutes.
Day 2: Cross-train.
Day 3: Run 24 minutes.
Day 4: Rest.
Day 5: Run 26 minutes.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 6  November 5th- November 12

Day 1: Run 28 minutes.
Day 2: Rest or cross-train.
Day 3: Run 30 minutes.
Day 4: Rest.
Day 5: Run 20 minutes.
I would suggest a fun training run in Vegas before the AU5K to acclimate. Tip is to not run during the busy sidewalk hours or you will be dodging rabid packs of tourists in various stages of sobriety and some odd street performers.
Day 6: Rest or cross-train.
Day 7: Rest.
AU5K Day: Run 3.1 miles in the AU5K Tuesday, Nov 12, 6:00 AM - 07:15 AM


This fun morning run has been going on unofficially for a few years and then last year and this year as an official Autodesk University event. It was started by me about 7 years ago as a way to get fresh air, exercise, meet people, and have an excuse to go to bed at a reasonable time instead of staying out late. It has grown from the initial 9 people running down to the famous Welcome to Las Vegas sign. It has grown in popularity because how much fun it is and the opportunity to meet others.
Autodesk University AU5K Run
This is an all inclusive event with everyone of all abilities encouraged to join in and just have a good time.

Stay tuned for more AU info like my annual AU Tips and Tricks to make the most and not end up dehydrated, a hurting brain, and lost as well as details for the annual Blogger and Social Media Social to be held Tuesday night.

See you Soon!
Shaan