NEW FOR 2011!! TeamKattouf 12-week Advanced 5,000m(5k) Race Plan

Average Weekly Training Hours 05:20
Training Load By Week
Average Weekly Training Hours 05:20
Training Load By Week

This TeamKattouf 12-week Advanced 5,000m(5k) Race Plan was built by Gail Kattouf and Dr. Rick Kattouf II and is designed for the runner who is looking to train for a fast 5,000M (5K). Ideally the runner should have a well developed base of 25-35 miles a week. This plan focuses on increasing lactate threshold through the use of interval training; developing a strength and power through drills and strength training; and the ability to pace oneself to a negative split performance.

Recommendations: Have access to basic strength training equipment Have a heartrate monitor (recommended) Have been running for > 6 months Have atleast 6 weeks of base mileage (25-35 mile/week)

Sample Day 1
0:49:59
Heart Rate Assessment Run

SEE PDF ATTACHED; click paper clip symbol above to the left of 'options'

Run Assessment

3 Mile Run Assessment to be performed on the treadmill.
Warm up: Start heart rate monitor,10 minutes easy jog. Then when you are ready to start test, hit the split or lap button on your watch and begin your first mile.

Mile 1- 0% grade when done hit split/lap button
Mile 2- 0% grade when done hit split/lap button
Mile 3- 0% grade when done hit split/lap button
Make sure to provide maximum effort throughout the 3 miles.

Perform a cool down 10-20 minutes to finish off the day and take some time to elevate and stretch out.

SEE PDF ATTACHED;
To review data after watch is stopped:
· Press ‘mode’ button until you get to ‘review’ mode
· Press lap/split button to scroll through data until it says RCL 1
· Record avg heart rate for RCL 2, RCL3, and RCL 4; this will correspond with miles 1, 2, and 3. From here, click on paperclip above to open how to calculate heart rate zones.

Warning: Should you feel any chest pain, pressure, tightness, shortness of breath before, during, or after this session do not delay in seeking medical attention.

Sample Day 2
0:19:59
PDF for print attached

While most runners tend to shy away from strength training, more and more research is proving that it may assist with performance and decrease injury episodes. The 5,000M is a speed and strength event so we will train accordingly. Get a good 10 min warmup of light aerobic activity and then hit the circuit provided. For this 20 min workout, challenge yourself and do not be afraid to lift some weight. Further directions are provided on the PDF provided. Click on the paperclip symbol above to upload the PDF file for print.

Sample Day 3
0:49:59
Mile + 1, 1200 +1, 800 + 1 & Strides.

Warm-up easy jog 15 min, try to use a field or soft track surface; stretch out.

Today you will start with 1 mile + 0ne lap on the track. Pace it so that you can increase your speed with each lap. Move from high Z3 to Z4 by the last lap an hold. As you cross the finish line decelerate slightly and hold Z3 for one more lap.

Walk or jog one lap for recovery.

Next perform, 1200M + one lap the same as above; hold Z3-4 for 1200M, decelrate slightly but hold Z3 for one more lap.

Walk or jog for one lap for recovery.

Last perform, 800M + one lap; Z4 for 800M and decelrate next lap to hold Z3.

Jog 10-15 minutes easy; Then, on field perform 5 x 100M strides.

Strides are an exagerted run form that focuses on technique. So, lift chest, draw abs in; drive arms. Think powerful stride, not a sprint.

Sample Day 4
0:30:00

Easy Z2. This is a recovery run from yesterday's workout. Do not push this run.

Sample Day 4
0:19:59

While most runners tend to shy away from strength training, more and more research is proving that it may assist with performance and decrease injury episodes. The 5,000M is a speed and strength event so we will train accordingly. Get a good 10 min warmup of light aerobic activity and then hit the circuit provided. For this 20 min workout, challenge yourself and do not be afraid to lift some weight.

Sample Day 5
0:49:59
3 x 1000M

Warm-up easy jog 15 min, try to use a field or soft track surface; stretch out.

The problem with many track racers is that once they establish their position on the track they rarely have the ability to alter their pacing. Today is not just 3 x 1000M a seemingly easy workout, each 1000M will be broken down for you. Keep in mind that whatever is prescribed the entire workout must get faster so each 1000M is faster than the last.

First 1000M, take it out contolled, when you hit first 400M take it up to Z4 and hold for 400M, the last 200M relax and glide in using the speed you generated from the 400M.

Walk or jog one lap for recovery.

#2 1000M, start fast for 400M, then settle in for 400M, finish with an arm driving strong 200M.

Walk or jog one lap for recovery.

#3 1000M, First 500M build up to speed, last 500M hold speed constant.

Jog 10-15 minutes easy; Then, on field perform 5 x 100M strides.

Strides are an exagerted run form that focuses on technique. So, lift chest, draw abs in; drive arms. Think powerful stride, not a sprint.

Sample Day 6
0:19:59

While most runners tend to shy away from strength training, more and more research is proving that it may assist with performance and decrease injury episodes. The 5,000M is a speed and strength event so we will train accordingly. Get a good 10 min warmup of light aerobic activity and then hit the circuit provided. For this 20 min workout, challenge yourself and do not be afraid to lift some weight.

Dr. Rick Kattouf II
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TeamKattouf™, Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf™ offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf™ Coaching can do for you, rick@teamkattouf.com, 866-966-1422