Run - 5K - 8-weeks - Av. 20 miles/week.
Author
Summit Endurance Academy
All plans by this CoachLength
8 Weeks
Typical Week
2 Day Off, 2 Strength, 5 Run, 1 Custom, 1 X-Train
Longest Workout
6 miles
Plan Specs
running 5km beginner intermediate strength
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Summary
#runfast
Designed for the beginner to intermediate runner looking to train 20 miles/week for your fastest 5K!
Hand-crafted by Summit Endurance Academy Head Coach Joe Howdyshell, MS, this plan encapsulates his passion for the sport and his extensive knowledge and experience of helping athletes JUST LIKE to their best performances.
The plan provides and 8-week structured and periodized training schedule averaging 20 miles/week in order to maximize your performance on race day. Each week contains intervals, strength, and a long weekend run.
Prior to using this plan, you should be able to run 2 miles.
Purchase of this plan includes our comprehensive Run FAST Training Guide, which explains how to use your training plan plus email access to Coach Joe at any time for questions that you may have about this plan, videos explanations of strength exercises, and Badass Coaching style motivation.
Questions? Please visit our website SummitEnduranceAcademy.com or email Joe directly at Joe@SummitEnduranceAcademy.com
**Warning: Plan notes contain profanity. Why? Because we f*&ing love it.
Stats
Sample Day 1
5m jog
2X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks
https://youtu.be/WVapn96SBzs
-
5X strides
-
On a flat to gradual uphill road, run for 20 minutes as hard as you can.
-
Cool down to finish prescribed distance
Sample Day 2
1X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks)
-
Run/jog prescribed milage in L1/2
-
5X50 yard strides
Finish with 10 minutes of stretching, at least 2 minutes per pose, focusing on your breathe, and relaxing into the tight spots.
Sample Day 4
5m jog
2X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks
-
5X strides
-
3x: 5m of (30s L5, 30s easy jog)
(with 5m recovery between)
-
Run to finish prescribed milage
5X strides
Sample Day 5
1X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks)
-
3 miles L1/2
-
5X50 yard strides
Finish with 10 minutes of stretching, at least 2 minutes per pose, focusing on your breathe, and relaxing into the tight spots.
Sample Day 6
1X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks
5X strides
-
Prescribed milage in L2/3
-
5X50 yard strides
Finish with 10 minutes of stretching, at least 2 minutes per pose, focusing on your breathe, and relaxing into the tight spots.
Sample Day 8
5m jog
2X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks
-
5X strides
-
8X(400M @ 5K Goal Pace, 200M easy)
-
Run to finish prescribed milage
5X strides
Sample Day 9
1X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks)
-
Run/jog prescribed milage in L1/2
-
5X50 yard strides
Finish with 10 minutes of stretching, at least 2 minutes per pose, focusing on your breathe, and relaxing into the tight spots.