5k Road/Track Race - 14:00-15:00 - Written by Drew Hunter
Plan Length: 4 Weeks
Written by Drew Hunter. Who held a high school 5k PR of 14:20, and has a current personal best of 13:17. This plan was designed for elite high school runners who have previously run between 14-15 minutes for a 5k within the last year. Any runner using this plan heading into their race needs at least a month of steady running under their belt. This plan will have the athlete running between 50-60 MPW. Each week, the athlete training under this plan, will complete two harder workouts and a long run on the weekends. The most volume in one day, is 90 minutes of running All of the paces assigned are for someone capable of running 14:30 in the 5k. Adjust accordingly.
A few important details:
Easy run pace- (6:59 - 6:45)
Tempo Pace- (5:28 - 5:20)
Race Pace- (4:30 - 4:49)
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Long Run
80 minute long run. Keep the pace easy to moderate: 6:33 - 6:21
Planned: 1:20:00
Run - Run + Strides
50 minute easy run. (7:01 - 6:47)
After the main run, run 5x100 strides at mile race pace with 100 meter jog rest.
Planned: 50:00
Run - 1 minute reps
15 minute jog warmup. 5x15 second strides after the warmup with 45 second jog rest.
After the strides, change into flats.
Workout: 10x1 minute on/ 1 minute off. The ons: 4:40 pace. The offs: slow jog.
After the final minute rep, cool down until 60 minutes total of running is completed for the day.
Planned: 1:00:00
Run - Recovery Run
Easy 45 minute run. (7:34 - 7:03)
Planned: 45:00
Run - Run + Strides
50 minute easy run. (7:01 - 6:47)
After the main run, run 5x100 strides at mile race pace with 100 meter jog rest.
Planned: 50:00
Run - Tempo Run + 200s
15 minute warmup. 5x15 second strides with 45 second jog rest.
Workout:
4 mile tempo run: 5:30 - 5:22
5 minute jog after the tempo.
6x200 at mile pace with 200 jog rest.
Cool down until 65 minutes total is completed on the day.
Planned: 1:05:00
Run - Recovery Run
Easy 45 minute run. (7:34 - 7:03)
Planned: 45:00
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