5k Road/Track Race - Sub 35:00 - Written by Brian Barraza
Plan Length: 8 Weeks
This plan, written by Brian Barraza, is for people with some experience in running that are looking to run a road/track 5k under 35 minutes.
The objective of this program is to slowly build strength throughout. We start with a week to ease you into the program, then progress to slightly higher volume that is maintained for 6 weeks before tapering for a 5k race effort.
A few IMPORTANT training details:
1. TEMPO PACE(12:20-13:00 minutes/mile) This is important to go off of effort but is set based on a 34:59 5k effort. 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—the goal of these tempos is to build strength.
2. RECOVERY RUN. Pace between 16:30-18:00. 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. The idea on recovery runs is that you should be able to have a full conversation if need be.
5. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well, focus on picking your knees up and running smooth. This is NOT a sprint.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Walk/Jog
If you are just getting back into being active, this week has walk/jogs assigned to reacquaint you with running.
Do 4 sets of run 3 minutes, walk 2 minutes. If you feel good after the first 2 sets, switch to 4 minutes of running and 1 minute of walking for the remaining 2 sets.
If you’ve already been running consistently, run easy for the total assigned time instead of breaking it into the walk/jogs.
Remember that you should be able to have a full conversation at easy running pace.
Planned: 20:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration.
If you want to, feel free to go for a walk, but keep it 30 minutes or less.
Run - Walk/Jog
If you are just getting back into being active, this week has walk/jogs assigned to reacquaint you with running.
Do 4 sets of run 4 minutes, walk 90 seconds. If you feel good after the first 2 sets, switch to 4 minutes of running and 1 minute of walking for the remaining 2 sets.
If you’ve already been running consistently, run easy for the total assigned time instead of breaking it into the walk/jogs.
Remember that you should be able to have a full conversation at easy running pace.
Planned: 22:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration.
If you want to, feel free to go for a walk, but keep it 30 minutes or less.
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration.
If you want to, feel free to go for a walk, but keep it 30 minutes or less.
Run - Walk/Jog
If you are just getting back into being active, this week has walk/jogs assigned to reacquaint you with running.
Do 4 sets of run 5 minutes, walk 2 minutes. If you feel good after the first 2 sets, switch to 6 minutes of running and 1 minute of walking for the remaining 2 sets.
If you’ve already been running consistently, run easy for the total assigned time instead of breaking it into the walk/jogs.
Remember that you should be able to have a full conversation at easy running pace.
Planned: 28:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration.
If you want to, feel free to go for a walk, but keep it 30 minutes or less.
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