5k Road/Track Race - 16:00-17:00 - Written by Drew Hunter
Plan Length: 8 Weeks
This plan is designed by Hammer and Axe Coach, Drew Hunter. This plan is for runners who have previously run under 17 minutes in the 5k and are looking to run in the 16:00-17:00 minute range. All runners using this plan should have been running at least a month prior to starting this plan. The plan starts out with 4 weeks of base training and progresses into more race specific track workouts. All of the paces given are designed for someone in 16:30 CURRENT 5k race fitness. Adjust accordingly based on progression of fitness or a setback due to illness, injury, etc...
A few rules to follow:
1.Easy Runs should be a conversational pace. (7:56 - 7:39)
2.Tempo pace is slightly faster than easy run pace. (6:13 - 6:04)
3.Threshold pace is faster than tempo but slightly slower than race pace. (5:55 - 5:46)
4.Race pace for a 16:30 5k is 5:20 pace per mile.
5.Stride/Speed paces: faster than 5 minute per mile pace depending on the assigned interval.
GOOD LUCK. Have fun!
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 + Strides.
30 minute easy run. (7:56 - 7:39)
Strides after the run:
5x20 seconds at 5k down to mile pace with 40 second jog rest.
Planned: 35:00
Run - Easy Run
35 minute easy run. (7:24 - 7:10)
Planned: 35:00
Run - Fartlek (1 minute reps)
10 minute warmup.
8x1 minute at 10k pace/ 1 minute slow jog off. Goal pace: 5:35 pace.
Cool down until 40 minutes of total running is complete on the day.
Planned: 40:00
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 do a short shakeout in the form of cross training, you may do that.
Run - Easy Recovery run
35 minute very easy run. (7:56 - 7:39)
Planned: 35:00
Run - Easy Recovery run
Easy 35 minute recovery run. (7:24 - 7:10)
Planned: 35:00
Run - Long Run
50 minute long run. No faster than 6:45 minute mile pace.
Planned: 50:00
Other 5K & 10K Road/Track Plans
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