5K: Advanced Plan : 12 Weeks
Author
Bob Mittleman
All plans by this CoachLength
12 Weeks
Typical Week
5 Run, 2 Strength, 2 Day Off
Longest Workout
3.5 miles
Plan Specs
running 5km advanced
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Summary
5K plan for the advanced runner. A little bit of everything is in the program to get you ready for race day. If you are looking for a personal best, trying to get to the next level or have plateaued, then this plan is for you.
Stats
Sample Day 1
25' run with 8 x 30 strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. Goal is 40 to 45 left foot strikes. Recovery between repeats is 60 seconds of slow jog.
Sample Day 1
After 5-10' minute aerobic warm up:
Main Set ...Back and Shoulders: (2 sets of each exercise… 10 to 15 reps)
1. Lat Pull Down (If a lat pull down is not available then reverse crunches off of a stability ball or Superman’s)
2. Bent over one arm Row
3. Shoulder Press with Dumbbells
4. Shoulder Rotation using Resistance Bands
2nd Main Set...Chest, Triceps and Biceps: (2 sets of each exercise…10 to 15..reps)
1. Dumbbell Chest Press
2. Push-ups
3. Tricep Rope Pushdown (if rope is not available then close hand push up. It’s a push up where your hands are nearly touching while performing a push up versus having your hands shoulder width apart)
4. Dips off of a Bench
5. Dumbbell Curls
6. Hammer Curls
Core: 30 seconds of Crunches, 30 seconds of Side Crunches to the left and then 30 to the right, 30 seconds of Reverse Crunch, 30 Second Plank.
REPEAT.
REPEAT.
Sample Day 2
Run on a flat course or treadmill. Keep HR in lower range. Nothing fancy.
Sample Day 3
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. We are establishing HR ranges and zones for moving forward. It's also a great way to see where you stand with your fitness levels.
Cool down for 10 minutes.
Sample Day 5
10' WU. Then 20' tempo run which should be 5k goal pace plus 20 to 30 seconds. 10' cool down.
Sample Day 6
After 5-10' minute aerobic warm up:
Main Set:...Chest and Back (Two sets of each. 10 to 15 reps):
1. Dumbbell Chest Press
2. Push-ups on Ball or Bosu
3. TRX Row (If Trx is not available then a standing upright row with a kettlebell or Dumbbell)
4. Reverse Back Crunch over a stability Ball
2nd Main Set...Shoulder, Bi's and Tri's:
1. Dumbbell Press
2. Dumbbell Front Raises
3. One Arm Dumbbell Curls
4. Concentrated Dumbbell Curls
5. Tricep Rope Pushdowns (If rope is not available then kickbacks with a dumbbell)
6. Overhead Dumbbell Extension
Core: 30 seconds of Crunches, 30 seconds of Side Crunches to the left and then 30 to the right, 30 seconds of Reverse Crunch, 30 Second Plank.
REPEAT.
REPEAT.
Sample Day 6
Nothing fancy. Week one in the books.