5 km Schedule: 30 - 40 miles per week

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

This is a 13 week plan suitable for athletes of an intermediate to advanced level. They should have completed the 10 week base building plan prior, so that their body is capable of performing the faster sessions included in this plan.

The sessions include:
General Aerobic
Endurance
Lactate Threshold
Speed and
Hill workouts

The plan includes a taper week and post race week.
It also encourages strength training on some of the days not running,

Sample Day 1
1:00:00
Rest Day / Cross Training

If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!

Sample Day 2
6mi
General Aerobic & Speed - HILL SPRINTS : 6 miles, 6 x 12 secs uphill, 6 x 100m strides

These runs are shorter than a long run and need to be performed at a comfortable pace. This will allow you to increase your milage without compromising your recovery from the more strenuous workouts.

WU
3 miles General Aerobic

MAIN
6 x 12 secs uphill
Walk back and 90 secs recovery
6 x 100m strides

CD
3 miles General Aerobic

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Hills - Running up a steep hill is an excellent way to improve your strength and power while promoting good running form.
The effort should be all out, but their should be a full recovery between each rep.

Perform the strides as controlled sprints, focusing on good form - long stride, high knee lift, arms pumping, heels flicking, high turnover!

Keep the intensity at about 70-81% of your Max HR

Sample Day 3
8mi
Endurance: 8 miles

A key component in all the training plans, endurance runs are simply your longest runs of the week, with the primary benefit of increasing your endurance.

Begin at a conversational pace, gradually increasing your tempo as the run progresses, so that you are between 74 and 84% of your Max HR, and possibly up to Lactate Threshold at the end.

Sample Day 4
1:00:00
Rest Day / Cross Training

If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!

Sample Day 5
11mi
Lactate Threshold: 7 miles, 4 x 6 min LT Intervals

Your Lactate Threshold runs are your best predictor of race pace for distances from 5 miles to Half Marathon.
These are comfortably hard efforts that increase your LT pace, allowing you to race faster for a longer time.

For experienced runners, LT pace is the pace you can hold for about an hour (so between 10 miles to Half Marathon pace for faster runners, for non elite runners this would generally be 10 - 15 secs per mile slower than 10km race pace, or 20 - 30 secs slower than 5km race pace!

*Vo2 Max is your 5km pace

Run as:

3.5 miles general aerobic
4 x 6 mins at 10km pace (2 mins jog recovery)
3.5 miles general aerobic

Sample Day 6
1:00:00
Rest Day / Cross Training

If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!

Sample Day 7
9mi
Endurance: 9 miles

A key component in all the training plans, endurance runs are simply your longest runs of the week, with the primary benefit of increasing your endurance.

Begin at a conversational pace, gradually increasing your tempo as the run progresses, so that you are between 74 and 84% of your Max HR, and possibly up to Lactate Threshold at the end.

Dan Holmes
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Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!