5K Training for the advanced runner
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
1 |
CT or Rest |
4 x 400 IW |
4 mile run |
30 min tempo |
Rest |
Run 5 miles |
35 min EZ |
2 |
CT or Rest |
5 x 400 IW |
5 mile run |
30 min tempo |
Rest |
Run 6 miles |
40 min EZ |
3 |
CT or Rest |
6 x 400 IW |
5 mile run |
35 min tempo |
Rest |
Run 7 miles |
40 min EZ |
4 |
CT or Rest |
5 x 400 IW |
4 mile run |
40 min tempo |
Rest |
Run 7 miles |
45 min EZ |
5 |
CT or Rest |
3 mile run |
30 min |
2 mile run |
Rest |
RACE DAY |
35 min EZ |
Crossing-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for 50 to 60 minutes.
Interval workouts (IW): This is a good workout to do on a track. After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking 400 meters. So 4 x 400 would be four hard 400s, with a 400 m recovery in between.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 5 to 10 minutes easy running, then continue with 15 to 20 minutes running near your 10K pace, and finish with 5 to 10 minutes cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
Note:
You can switch days to accommodate your schedule. Just make sure you don't do two intense speed workouts (IW and tempo) two days in a row.