PR Your 5k! Run Training Plan - 8 weeks

Average Weekly Training Hours 00:53
Training Load By Week
Average Weekly Training Hours 00:53
Training Load By Week

This 8 week run training plan is great if you have a running base already established. It includes 4 run workouts per week as well as specific stretching, core, strength training, and foam rolling for recovery and injury prevention. There are weekly drills to make you a more efficient runner. This plan was written by a Physical Therapist and coach and is meant to get you to the start line of your 5K faster, stronger and healthy s you can have your best race yet!

Sample Day 1
0:49:59
30 min Effort/Pace Test

Warm up:
5-10 min easy, set your intention for today's workout (fast and smooth, even pace!) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
Then:
Run 30 min at a steady, all out effort trying to cover as much ground as possible... make sure you are wearing your HR monitor and GPS.
Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?)

Sample Day 2
0:15:00
Stretching and Foam Rolling for Runners

Foam roll- 5 min for low back, hamstrings, hips, ITBand, quads and calves- see link for video instructions https://vimeo.com/177779430
Stretching: 3x30 sec each or each side.
- knees to chest stretch.
- prone quad stretch.
- strap stretch for hamstring
- lunge stretch
- standing hip stretch
** see attached for instructions
--
read here to become a recovery master:
http://potentialenergytraining.com/2016/03/26/8-recovery-strategies-to-decrease-injury/

Sample Day 7
3mi
Endurance Build Run

Warm up:
5-10 min easy, set your intention for today's workout (fun, speed, distance, form?) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
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Run 3 miles in Zone 3-4
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Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?)
Make some notes below on how the workout felt so you can review and track your own progress!

Sample Day 7
0:15:00
foam roll/ post run stretching

Foam roll- 5 min for low back, hamstrings, hips, ITBand, quads and calves- see link for video instructions https://vimeo.com/177779430 Stretching: 3x30 sec each or each side. - knees to chest stretch. - prone quad stretch. - strap stretch for hamstring - lunge stretch - standing hip stretch ** see attached for instructions

Sample Day 8
2mi
Recovery Run - 2 miles + Strides

Warm up:
5-10 min easy, set your intention for today's workout (fun, speed, distance, form?) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
-
Run easy 2 miles. Mix in 10 X10 second "strides" running slightly faster than race pace to fire up the neuromuscular system! Keep yourself sharp!
-
Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?) 
Make some notes below on how the workout felt.

Sample Day 9
0:15:00
Stretching and Foam Rolling for Runners

Foam roll- 5 min for low back, hamstrings, hips, ITBand, quads and calves- see link for video instructions https://vimeo.com/177779430
Stretching: 3x30 sec each or each side.
- knees to chest stretch.
- prone quad stretch.
- strap stretch for hamstring
- lunge stretch
- standing hip stretch
** see attached for instructions
--
read here to become a recovery master:
http://potentialenergytraining.com/2016/03/26/8-recovery-strategies-to-decrease-injury/

Sample Day 14
3.5mi
Endurance Build Run

Warm up:
5-10 min easy, set your intention for today's workout (fun, speed, distance, form?) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
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Run 3.5 miles in Zone 3-4
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Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?)
Make some notes below on how the workout felt so you can review and track your own progress!

Tricia Davis
|
Killer Coach LLC

If scientific, result based coaching is what you need, let us help you take your training to the next level. When time is tight you need proven strategies to make the best use of your time. USAT and USAC certified cycling and triathlon coach and Physical Ttherapist, Tricia Davis can build a simple and effective plan to reach your goals while preventing injuries.