This plan is for those looking to run under 20 minutes in the 5k.
Before starting this plan, you should be running ~30 miles per week of easy mileage.
After 4 weeks this plan stays at 40 miles per week.
This plan has 5 days of running with 2 "off" days with prescribed bike rides on those days.
The bike rides can be performed outside or on a stationary bike.
Workouts are given based on intensity, pace, and % of heart rate max. There are also lactate ranges given on the threshold days for those that have a lactate meter. Tips for predicting lactate based on heart rate behavior are given.
Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.