5k Road/Track Race -17:00-18:00 by Jamaine Coleman
Plan Length: 8 Weeks
This is an 8 week training plan perfect for anybody looking to run between 17 and 18 minutes in the 5k. The idea behind this plan will be to develop a strong aerobic base while introducing specific track workouts
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 6 miles ending in 5*100m strides
This is a nice and relaxed day. Run 6 miles at an easy effort. Finish up with 5*100m strides. Focus on good mechanics and a fast leg turn over. This can be done on the track, or a road. Start at 5k effort and work down to mile effort.
Run - Tempo Tuesday
15 minute warm up
5 mile tempo run. Work your way into this. Tempo pace is something you should be able to hold for over an hour. So while running, ask yourself could I do this for another 5 miles.
15 minute cool down
Run - Recovery run
Run 6 miles super slow. This day is to absorb the workout from yesterday. It is important to take this easy.
Run - Strides
7 mile run including 6 strides
Start each stride on the minute. 20 second strides with 40 seconds recovery.
Run - 400m repeats
15 minute warm up
10*400m repeats with 90 second recovery @ 3k effort
15 minute cool down
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 do a short shakeout, but keep it 30 minutes or less.
Run - Time on feet long run
Today, the goal is to get in a good long run in. Pace does not matter at all. It is important that you get the distance in and do not overrun this. Run 12 miles at a comfortable pace. If you feel great, work the pace down the last 4 miles. If you don't, no problem, remain at the same pace.
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