Sun

Aerobic Conditioning
(Longest run of the week)

Light Stretching

N/A

45-60 min.
(add 5 min. every week until you reach 80 mins.)

60-65% MHR (very easy pace)

6-8 striders; Light Stretching

Very easy, "conversational pace." Make sure to do this during coolest time of day and drink lots of fluids.

Mon

Recovery Run;
Strength Conditioning Day

N/A

N/A

20-30 min.

60% MHR (very easy pace)

8-10 striders;

Light Stretching

(Push-ups, lunges, pull-ups, hamstring curls, shoulder presses, calf raises, sit-ups)

Tue

Aerobic Capacity

12 min. jog; Good Stretching; Form Drills

3 reps
(4 reps week of 8/12 and after)

1600m

75-80% MHR
(5 Mile Race Pace)

4-5 min. walk b/t reps; Finish, 8 min. jog cool-down and good stretching

Run these "comfortably hard;" save best interval for last and try to hold back so that you feel like you could do at least one more rep.

Wed

Recovery Run;
Strength Conditioning Day

N/A

N/A

30-45 min.

60% MHR (very easy pace)

8-10 striders;

Light Stretching

(Push-ups, lunges, pull-ups, hamstring curls, shoulder presses, calf raises, sit-ups)

Thu

Anaerobic Capacity

Light Stretching;
12 min. jog

4 reps
(add 1 rep every 3^rd week)

400m hill running; (these are long, steady hills)

75-80% MHR (5K Race Pace)

Jog back down hill b/t reps plus one min. rest at bottom;

12 min. cool-down followed by stretching

Strength Builder; These hills should be run under control; do not confuse this workout with a max effort interval session.

Fri

Recovery Run/ (Day Off if Saturday Race)

N/A

N/A

20-30 min.

60% MHR (very easy pace)

8-10 striders;

Light Stretching

Easy recovery run or Day off (if racing tomorrow).

Sat A

Race Day

12 min. jog; Good Stretching; Form Drills

N/A

20-30 min.

95% MHR
(all-out 5k effort)

Good 8-10 min. Cool-down & lots of stretching

Enter low-key local road race and assess your fitness.

Sat B

Recovery Run

/Day off

N/A

N/A

20-30 min.

60% MHR (very easy pace)

8-10 striders;

Light Stretching

Make sure to take at least 2 days off per month!