Advanced 5k, 8 Week Training Plan! With Strength Training and Plyometrics
Author
Steven Brandes
All plans by this CoachLength
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
Sample Day 1
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
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
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
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
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
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
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