Follow this training schedule pattern for 4-6 weeks before a “target” 5k Race:
Day 1 (Sunday)
Long Run (Gradually build up to running 75-90 minutes at your EZ pace). Follow run with 4 x 30 second quick strides.
Core Training and Stretching
Day 2
Rest from Cardio or Cross-Train
Strength/Core Training
Day 3
Run 45:00 with the last 20:00 at Tempo Steady State Pace
Stretch & Visualization (Positive Race Imagery)
Day 4
Warm-up
2 x 600m at Mile Race Pace +3 seconds with 600m easy jogs after each +
3 x 400m at Mile Race Pace with 400m easy jogs after each +
4 x 300m at Mile Race Pace – 1 Second with 300m jogs after each +
6 x 200m at FAST Pace (estimated 800m race pace) with 200m jogs after each.
Cool down.
Day 5
45:00 or so nice and easy.
Follow with Strength/Core training
Day 6
30:00 Run + 8 x 100m (estimated) fast accelerations on soft, level grass surface in bare feet
Day 7 3 Sets of the following:
2 x 200m at Mile Race Pace with 200m jogs after each +
1 Mile at Tempo Interval Pace (10K race pace) with a 1:00 recovery +
1 x 200m at VERY FAST pace (sprinting at 95%).
*Take 2-3:00 rest after each set.
Important Notes:
- Please stay true to your assigned paces per workout…we will adjust as your fitness improves every 6 weeks or so.
- Strength and Core Training is still very important during this phase. Strength circuits should be done at least 2 x week.
- Follow the “Eat Like A Pro” Nutrition Plan to a “T”! Understand the importance of protein in your diet!!
- Your workouts should always “negative split”.
- Core Training (Abdominal and low back) should be done a minimum of 3 x week.
- You should be maintaining your mileage at approx. 40 miles per week during this phase.
- Please e-mail me a report of your major workouts and total mileage at the end of each week. ([email protected])