5K Road/Track Race - 18:00-19:00 - Written by Jeff Thies
Plan Length: 12 Weeks
Written by Jeff Thies - This is a plan for 18:00 – 19:00 minute 5k cross country runners. Anyone that has a solid background of distance running is capable of using this plan. This plan will be structured for runners capable of running between 35 - 40 mile weeks.
The whole objective of this program is to slowly reintroduce strength work throughout the first 4 weeks. Then, we progress into more raced paced workouts over the next 6 weeks to familiarize the athlete with 18:00-19:00 cross country effort. This is a plan focused on the summer, so should be adapted if there are races on your schedule.
A few IMPORTANT training details:
1. TEMPO PACE(6:35-6:55.) This is important to go off of effort but is set based on your current PR. This is the appropriate pace for this type of workout. These paces can be adjusted based on how hilly a course is, weather, and the fitness level you're at when you tackle the tempo run. However, you have to always come back to dialing in on the correct effort-- which is a pace where you can say 3-5 words, generally around 45 seconds slower than 5k race pace.
2. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow road course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
3. RECOVERY RUN. Pace between 8:15-7:30. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
4. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
5. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy run
Easy run with the focus on feeling relaxed and comfortable throughout the run. Start out at 8:15-8:00 pace and if you want work down to 7:30 at the fastest.
Planned: 3.0 mi ~ 24:00
Run - Easy run
Easy run with the focus on feeling relaxed and comfortable throughout the run. Start out at 8:15-8:00 pace and if you want work down to 7:30 at the fastest.
Planned: 3.0 mi ~ 24:00
Run - Easy run
Easy run with the focus on feeling relaxed and comfortable throughout the run. Start out at 8:15-8:00 pace and if you want work down to 7:30 at the fastest.
Planned: 4.0 mi ~ 32:00
Run - Easy run
Easy run with the focus on feeling relaxed and comfortable throughout the run. Start out at 8:15-8:00 pace and if you want work down to 7:30 at the fastest.
Planned: 2.0 mi ~ 16:00
Run - Easy run
Easy run with the focus on feeling relaxed and comfortable throughout the run. Start out at 8:15-8:00 pace and if you want work down to 7:30 at the fastest.
Planned: 3.0 mi ~ 24:00
Run - Weekly Long Run
These runs will get longer from week to week but the increase will be manageable. It is okay to run these a little faster than your recovery runs, but no faster than 7:00 pace.
Planned: 5.0 mi ~ 40:00
Rest Day - Planned Day Off
Sundays are planned rest days after the long run on Saturday and workout on Monday.
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