5k Road/Track Race- 18:00-19:00 - Written by Joey Berriatua
Plan Length: 8 Weeks
Written by Joey Berriatua, this training plan is designed to help anyone best prepare themselves to run in the 18-19 minute 5k range. Those who want to train with this plan should have at least 3 weeks of running, building up to 3-4 runs/ week. Training includes workouts every Tuesday and Friday, as well as a long run on Sunday. Training plan designed to end on race day, so race day prep/ taper training included.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Shortened Long Run
60 minutes of total running;
Make sure to take today easy, as it is the 1st day of training. We will progress 5 or so minutes every weekend, sometimes adding short progressions or strides to incorporate some endurance work.
Planned: 1:00:00
Run - Easy run + strides
Jog easy for ~20 minutes
Then, run 6-8x20 second strides at 10k down to 5k effort with 20 second jog recovery between strides
Jog easy after the strides until total time is completed
Run - 8x1 min at 10k-5k, 5x15s hills
45-50 minutes of total running;
15 minute warmup: ~10 minutes easy, 4x20 seconds at 5k pace with 40 second jog recovery, jog 1-2 minutes easy
Workout: 8x1 minute, starting the 1st couple of reps at 10k effort, and progressing down to 5k effort with 1 minute easy jog recovery between reps.
After the 1 minute reps, take 5 minutes to recover, hydrate, etc.
Then, do 5x15 second hills at 3k effort with 30-40 second jog down recovery between hills
10k pace: ~6:25-6:20/mile
5k pace: ~6:10-6:05/ mile
3k pace: ~6:00-5:55/ mile
Jog easy after the hills until total time is completed
Planned: 45:00
Rest Day - OPTIONAL Day off
Today is an optional recovery day. Make sure to at least do some rolling out and stretching to keep the body feeling good. If you do decide to run, no more than 30 minutes of easy running.
Planned: 30:00
Run - Easy run + hills
30-35 minutes of total running;
Run easy for ~20 minutes
Then, do 6-8x15 second hills at 3k race effort with 30-40 second jog down recovery between hills
Jog easy after the hills until total time is completed
The purpose behind hills sprints is generating power. The more power you can generate going up a hill, the faster you get up the hill. Focus on your frontside mechanics; drive the knees up and kick your heels to your backside. It’s all about quick turnover.
Planned: 30:00
Run - 2.5 mile tempo, 3x40s at 5k
45-50 minutes of total running;
15 minute warmup: ~10 minutes of easy running, 4x20 seconds at 5k effort with 40 second jog recovery, jog 1-2 minutes easy
Workout: 2.5 miles at tempo effort
Take 5 minutes after the tempo
Then, you will do 3x40 seconds at 5k effort with 80 second jog recovery between reps
Tempo pace: 7:15-6:55
5k pace: 6:05/ mile
Jog easy after the workout until total time is completed
Jog easy after the workout until total time is completed
Planned: 45:00
Rest Day - OPTIONAL Day off
Today is an optional recovery day. Make sure to at least do some rolling out and stretching to keep the body feeling good. If you do decide to run, no more than 30 minutes of easy running.
Planned: 30:00
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