This 8-week 5K training plan has all the best workouts I’ve used over the years to help runners get ready to run fast for 3.1 miles but is tweaked to include more of the workouts I find help the more endurance-oriented runner. In fact, this plan is perfect for runners who find that they cant’ tolerate much speed work. You’ll perform several types of workouts from stamina workouts to speed workouts to goal pace workouts but I’ve avoided the types of workouts that don’t work well for endurance monsters. The end result is that you’ll feel fast and strong and you’ll have race pace fully dialed in. Before starting, you should be able to run 30-45 minutes on your regular runs and at least 75 minutes on your long runs.
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our strength training program that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “prehab” programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 4-6. Key/Hard Workouts/Week: 1-2.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Stamina Module: adds up to 6 weeks (opt.)
-5K Training Plan: up to 8 weeks