5k Sub 20 min Club

Average Weekly Training Hours 04:16
Training Load By Week
Average Weekly Training Hours 04:16
Training Load By Week

This program is designed for the beginner to intermediate runner who is on a quest to break 20 minutes in the 5k

You should already be able to run a 5k in under 30 minutes and be able to run at least 40 minutes at the aerobic level

Sample Day 1
0:20:00
Aerobic

- Start off relaxed and easy
- Maintain a light and comfortable pace
- The effort should feel easy
- You should be able to hold a conversation effortlessly or sing a song without trouble, if you are not able to do either then you effort is to great and you will need to go lighter and easier

Sample Day 2
0:30:00
Aerobic

- Start off relaxed and easy
- Maintain a light and comfortable pace
- The effort should feel easy
- You should be able to hold a conversation effortlessly or sing a song without trouble, if you are not able to do either then you effort is to great and you will need to go lighter and easier

Sample Day 3
0:30:00
Run Drills

WU: 5 - 10 min jog to a park or grassy field or gravel road. Pavement is ok, but ideally these are to be performed on a softer surface
MS:
2x thru about 25 meters of each
High Knees
https://youtu.be/8ZK3qjMalKs
Butt Kicks
https://youtu.be/2n2XKt_Qg5Q
Karaoke
https://youtu.be/NWxPnfdKOAY
Backwards Stride
https://youtu.be/ie5eqM4H8E0
Desend 1-5 Alt Single Leg Hop to Stride
https://youtu.be/u5OJMfOZtcw
CD:
5 - 10 mins warm down jog

Sample Day 3
0:20:00
No Gym Required

2x thru:
20 Push Ups
20 Lunges, Each Leg
1 Minute Front Plank
1 Minute Side Plank, Each Side
15 Close Arm Push Ups
15 Double Leg Bridges
15 Bicycle Crunches, Each Leg
10 Diamond Tricep Push Ups
50 Air Squats
25 Toe Reach Crunches

Sample Day 4
0:10:00
Aerobic

- Start off relaxed and easy
- Maintain a light and comfortable pace
- The effort should feel easy
- You should be able to hold a conversation effortlessly or sing a song without trouble, if you are not able to do either then you effort is to great and you will need to go lighter and easier

Sample Day 5
0:20:00
Aerobic

- Start off relaxed and easy
- Maintain a light and comfortable pace
- The effort should feel easy
- You should be able to hold a conversation effortlessly or sing a song without trouble, if you are not able to do either then you effort is to great and you will need to go lighter and easier

Sample Day 6
0:30:00
Aerobic

- Start off relaxed and easy
- Maintain a light and comfortable pace
- The effort should feel easy
- You should be able to hold a conversation effortlessly or sing a song without trouble, if you are not able to do either then you effort is to great and you will need to go lighter and easier

Corey James Steimel
|
Team SwiftFoot

Individualized Coaching - $300 per month

  • Consultation to assess athlete's current ability and goals
  • Weekly individualized training plan
  • Daily training analysis and feedback
  • Unlimited email, text and telephone access

One - On - One Training Session - $100 per hour

  • Swim / Bike / Run

Personal Training Plan - $100 per month

  • Consultation to assess athlete's current ability and goals
  • Monthly individualized training plan
  • Monthly training analysis and feedback
  • Monthly email, text and telephone access