Sun

Aerobic Conditioning

(Longest run of the week)

Light Stretching

N/A

45-60 min.

(Add 5 min. every week until you reach 80 min.)

60-65% MHR (very easy pace)

6-8 striders;

Light Stretching

Very easy, "conversational pace." Run 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

4 reps

(5 reps week of 8/19 and after)

1200m

80-85% MHR (5k 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 (Fartlek Run)

Light Stretching;

12 min. jog

6 reps (8 reps week of 7/23 and later)

2 min. fast running

or

6 x 600m

80-85% MHR (5K race pace)

2 min. easy running b/t reps (reduce to 90 secs week of 7/23)

12 min. jog cool-down and good stretch.

Fartlek Run; run at race pace. This run should be under control; do not confuse this 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!