5K Road/Track Race - 16:00-17:00 - Written by Connor Winter
Plan Length: 12 Weeks
This plan is the best of what Connor Winter did at the the University of Colorado, while winning 2 National Titles, and as a professional training for cross country. This is a summer cross country training plan for a 16:00-17:00 5k runner.
The whole objective of this program is to slowly introduce strength work throughout the first 4 weeks. Then, we progress into more volume in workouts over the next 8 weeks to familiarize the athlete with the challenges of college cross country on grass and hilly course.
A few IMPORTANT training details:
1. THRESHOLD EFFORT. This is based off of roughly 10 mile- half marathon effort. For a college cross country runner, that is in the 5:30-5:45 range. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is 10 mile race pace on that given workout day.
3. 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 cross country 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.
4. RECOVERY RUN. Pace between 7:30-7:00. 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.
6. 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.
7. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
8. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.
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
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 30:00
Run
The goal of this workout is to get you comfortable running smooth and changing paces in a race. There is a mix of strength based work with the 3 minute reps and speed with the 20 second strides at the end.
Warm up 10 minutes.
4 x 3 minutes on at 10k effort with 90 seconds rest in between each rep.
Jog 5 minutes and then,
4 x 20 second strides at 1 mile effort with 40 second jog recovery.
Run easy until the assigned time.
Planned: 45:00
Run - Easy Run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 30:00
Run
The goal of this workout is to get you comfortable running a bit faster and changing paces in a race. There is a mix of strength based work with the 400 meter reps and speed with the 200 meter reps.
Warm up 10 minutes.
8 x 400 meters on the track at goal 5k pace with 400 meter jog recovery
Jog 5 minutes and then,
4 x 200 meter strides at 1 mile effort with 200 meter jog recovery.
Cool down until the assigned time.
Planned: 45:00
Run - Easy Run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 30:00
Run - Long Run
The general Idea is that you want to run easy for the first half then if you feel good (and only if you feel good) you can pick it up for the second half.
Be smart with your training. If you’re on hilly terrain or feeling beat up, keep everything very under control.
Planned: 1:00:00
Rest Day
Take today off to recover from the week of training. Cross training for 30 minutes on bike or pool if you feel extra motivated.
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