Day 1 Sunday: OFF!
Day 2 (Monday)
– Warm Up Jog of at least 1 mile + Active Stretches
– Cool down with 1 mile Jog + Static (Holding) Stretches
Week of March 5th: Two Sets of the following:
– 2 x 200m at Mile Race Pace with 200m jog rests + 1 x 800m at Mile Race Pace with 800m jog rest
– PLUS 300m FAST (800m Race Pace) + 800m jog rest. (Repeat)
Week of March 12th: Three Sets of the following:
– 2 x 200m at FAST pace with 200m jogs + 1 x 400m at FAST Pace with 800m jog. (FAST = 800m race pace).
Week of March 19th: Three Sets of:
– 2 x 200m at R pace with 200m jogs + 5:00 at Tempo Pace with a 400m jog recovery.
Week of March 26th:
– Repeat week of March 5th and Compare!
Day 3 (Tuesday)
– 30:00 EZ Run + Stretch + Visualization
– Strength Training Circuit (If you do NOT have a meet the next day!)
Day 4 (Wednesday)
– Track Meet OR:
– Easy 30:00 Run + Plyometric Drills + 4 x 150m Accelerations after working on Accelerating off of the turn.
Day 5 (Thursday)
– 40:00 Run + Stretch + Visualization
– Strength Training Circuit
Day 6 (Friday)
– Warm Up 1 Mile Jog & then do Active Stretches + 5 x 800m: First 2 are at 5k GOAL pace, 3rd rep is at 2 Mile GOAL pace, 4th is at 5k GOAL pace and final rep is at 2 Mile GOAL pace. Take a 2:00 EZ jog recovery between each.
– Cool down 5:00 jog + Static Stretches
Day 7 (Saturday)
– 45:00 Progression Run: Start out easy and then pick up the pace gradually until your last 5:00 is at your 5k race pace.