Training Plan: Elite 5k (13 Weeks)
About This Training Plan
This schedule is intended for a regional or national class runner making a serious attempt for a major time goal (like sub 15:00 or sub 14:00 minutes). The schedule is 13 weeks in duration, peaking out in the upper 80 miles per week range. This schedule is intended for a couple serious attempts at a fast race.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
It is recommended that you are a highly competitive runner who is used to running 7 days a week, and also comfortable running close to 70 miles a week before starting this plan.Sample Week Of Training
Run
- Easy 10 Miles
- +8 Strides after the run
Run - Speed Intervals
- 3 Mile Warm Up
- 8 x 800m @ 5k pace with 600m jog rest
- 3 Mile Cool Down
Run
- Easy 10 Miles
Run - Strength Intervals
- 3 Mile Warm Up
- 3 x 2 Miles @ Half Marathon Pace with 800m jog rest
- 3 Mile Cool Down
Run
- Easy 10 Miles
Run
- Easy 10 Miles
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.