Training Plan: Advanced 5k (13 Weeks)
About This Training Plan
This program is intended for the competitive racer. It is not necessarily intended for the runner looking to run several races, rather the runner looking to run a couple of races- very fast! The mileage tops out in the mid 60 miles per week range and is set up for three competitive races. The entire schedule lasts for 13 weeks.This plan includes the Hansons Coaching Training Packet which outlines the philosophy of your training plan and details the various types of workouts you will be doing during your training. This packet contains a race equivalency chart to help you determine correct training paces for your workouts and also includes a dynamic warm up and form drill routine that can be incorporated into your training. In addition to the digital copy of the plan in your training log, a PDF version of the plan is also included.
Who Should Do This Plan
You should be comfortable running 7 days a week and be able to handle running between 40 and 60 miles a week before starting this plan.Sample Week Of Training
Run
- Easy 8 Miles
- +6 Strides after the run
Run - Speed Intervals
- 2 Mile Warm Up
- 3k-2k-2k @ 10k Pace
- with 800m jog recovery
- 2 Mile Cool Down
Run
- Easy 6 Miles
Run - Lactate Threshold
- 2 Mile Warm Up
- 4 Mile Tempo Run @ LT / Strength Pace
- 2 Mile Cool Down
Run
- Easy 8 Miles
Run
- Easy 8 Miles
- +6 Strides after the run
Run - Long Run
- 16 Mile Long Run
How It Works
When you purchase a RunSignUp training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.