Advanced 5k, 8 Week Training Plan! With Strength Training and Plyometrics

Author

Steven Brandes

All plans by this Coach

Length

8 Weeks

Typical Week

6 Run, 4 Custom, 1 Day Off, 1 Strength

Longest Workout

8 miles

Plan Specs

running 5km intermediate advanced

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Summary

This plan is dedicated towards experienced runners with a background in strength training and plyometrics.
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If you are looking to take your running to the next level, you need to be doing everything in your power to improve. That means paying attention to every detail: Recovery, Drills, Form, Strength, Plyometrics, Speed Work, Hills, Long Runs. This plan has all of that!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:37

Steven Brandes

Next Level Triathlon

Steve's coaching philosophy is based on keeping every aspect of training and racing as simple as possible. With many moving parts to triathlon, having a coach that keeps you from being overwhelmed is essential. Steve's forte is addressing mechanical and psychological road blocks that limit the athlete's potential. Steve coaches 10-15 sessions per week. Through the athlete's feedback and fitness evaluations, Steve develops a sound plan that addresses the athletes's strengths and weakness.

Back to Plan Details

Sample Day 1

4mi
4 Miles Aerobic

The purpose of this run is to build endurance. These runs are not fancy, just lace up your shoes and get some miles in. They are not hard nor are they easy. Keep these runs at 5-10 seconds per mile slower than your marathon pace. Think of having good technique. Stand tall, hips forward, relaxed foot position at landing

Sample Day 2

4mi
4 Miles Aerobic

The purpose of this run is to build endurance. These runs are not fancy, just lace up your shoes and get some miles in. They are not hard nor are they easy. Keep these runs at 5-10 seconds per mile slower than your marathon pace. Think of having good technique. Stand tall, hips forward, relaxed foot position at landing

Sample Day 2

0:20:00
Run Drills *Before Run

Really Focus on pushing your foot down, and not letting it soccer kick forward.
4x15seconds Butt Kicks
6x15seconds ASkips
*1-3 focus on driving your knees UP
*4-6 focus on pushing your leg down
6x15" High Knees
*1-3 focus on driving your knees UP
*4-6 focus on pushing your leg down

Sample Day 3

5mi
Neuro-Muscular Power Workout. 6x20sec above 5k, 1:40min rest.

Do the Neuro-Muscular efforts in the final 2 miles of the run when you are warmed up.
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These efforts are great for working on perfect form when going fast! Focus on having a powerful knee drive, lean forward, elbows back!

Sample Day 4

4mi
4 Miles Aerobic

The purpose of this run is to build endurance. These runs are not fancy, just lace up your shoes and get some miles in. They are not hard nor are they easy. Keep these runs at 5-10 seconds per mile slower than your marathon pace. Think of having good technique. Stand tall, hips forward, relaxed foot position at landing

Sample Day 6

4mi
Negative Split Run. Last 1 Mile at Half Marathon

The first part of this run needs to be done at an easy pace, 5-10 seconds per mile slower than Marathon Pace. When you start the Half Marathon effort, focus on staying relaxed with good form. Don't over do the Half Marathon effort, keep it at Half Marathon effort.

Sample Day 7

0:20:00
Run Drills *Before Run

Really Focus on pushing your foot down, and not letting it soccer kick forward.
4x15seconds Butt Kicks
6x15seconds ASkips
*1-3 focus on driving your knees UP
*4-6 focus on pushing your leg down
6x15" High Knees
*1-3 focus on driving your knees UP
*4-6 focus on pushing your leg down

Advanced 5k, 8 Week Training Plan! With Strength Training and Plyometrics

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