**Before doing this plan, you should be comfortable running 4-5 times a week and running 20 miles per week.**
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This training plan will begin around 20 miles per week and will peak around 37 miles per week.
This is a training plan is intended for runners who have recently (within the last 3-6 months) run 22:00-25:00 in the 5k. Could you do this plan if you haven't run those times? Sure... but keep in mind the pace work is intended for that range.
The plan starts around 20 miles per week and peaks just above 35. You'll notice there is typically 1-2 speed workouts a week and 3 days of drills and striders per week. To run fast in a 5k, you must develop your lactate threshold, which this plan focuses heavily on. However, you also need to develop the appropriate amount of leg speed to run hard for 22 minutes.
Specific pace ranges will be included in the comments for certain days and workouts. If the day does not have a specific pace included, the pace for the day should be EASY, or conversation pace. (Typically the only days you see a pace range will be the speed work days)
The days in this training plan can be rearranged if needed but do you best to keep the days where they are. There is an optional 6th day each week that can be done as a regular run or as some form of cross-training or a REST day.
If you need any additional assistance or have any questions, please feel free to message me on Facebook or Instagram or send me an email:
FB: https://www.m.me/jtizzytizzle
Insta: https://www.instagram.com/jason_the_chiro_runner
Email: Jason.thomsen0802@gmail.com
My promise is you will become healthier, faster, and stronger as a runner, no matter what distance you are training for.
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