Fitness

The 10-Week Superior 5K Coaching Plan

1 Lengthy Run: 60:00 Straightforward Run (30:00) or X-Coaching (45:00) Hill Exercise: 10 x 1:00 @ 5K effort w/jog down restoration Straightforward Run: 45:00 Straightforward Run: 45:00 + strides Tempo Run Run: 20:00 @ aim 5K tempo + 30 seconds/mile Straightforward Run: (30:00) or X-Coaching (45:00) 2 Lengthy Run: 65:00 + strides Straightforward Run (30:00) or X-Coaching (45:00) Fartlek: 5-6 x 3:00 @ aim 5K tempo w/2:00 restoration Straightforward Run: 45:00 Straightforward Run: 50:00 + strides Development Run + Hill Repeats: 50:00 (First 30:00 straightforward, subsequent 15:00 regular, final 5:00 @ aim 5K tempo); Four x 30-second hill repeats @ 5K effort afterward Straightforward Run: (30:00) or X-Coaching (45:00) Three Straightforward Run: 45:00 + strides Straightforward Run (30:00) or X-Coaching (45:00) Observe Exercise: 10 x 400m @ aim 5K tempo – 5 seconds per mile w/200m jog restoration Straightforward Run: 35:00 Straightforward Run: 35:00 + strides Hill Exercise: Three x 2:00-1:00-30 second hill repeats w/jog down restoration. Begin at 5K effort and improve progressively Straightforward Run: (30:00) or X-Coaching (45:00) Four Lengthy Run: 70:00 + strides Straightforward Run (30:00) or X-Coaching (45:00) Tempo Run: Four miles @ aim 5K tempo + 15-20 seconds/mile Straightforward Run: 45:00 Straightforward Run: 45:00 + strides Observe Exercise: eight x 200m @ 3K tempo w/200m jog restoration Straightforward Run: (30:00) or X-Coaching (45:00) 5 5K RACE Straightforward Run (30:00) or X-Coaching (45:00) Straightforward Run: 60:00 + strides Straightforward Run: 45:00 Observe Exercise: 4-5 x 1 mile @ 5K race tempo w/1:00 recoveries Straightforward Run: 50:00 Straightforward Run: (30:00) or X-Coaching (45:00) 6 Lengthy Development Run: 75:00 + strides (First 50 minutes straightforward, final 25:00 @ marathon/half marathon tempo [5K pace + ~40 sec/mile]) Straightforward Run (30:00) or X-Coaching (45:00) Hill Repeats: 12 x 30-seconds @ 3K effort (5K tempo – 15 seconds/mile) w/jog down recoveries Straightforward Run: 45:00 Straightforward Run: 50:00 + strides Observe Exercise: Four x 1,200m @ 5K tempo – 5 seconds/mile with 2:00 recoveries Straightforward Run: (30:00) or X-Coaching (45:00) 7 Lengthy Run: 75:00 + strides Straightforward Run (30:00) or X-Coaching (45:00) Tempo Run: 6 miles @ 5K tempo + 30 seconds/mile Straightforward Run: 45:00 Straightforward Run: 45:00 + strides 10 x 300m @ 3K tempo w/100m jog recoveries Straightforward Run: (30:00) or X-Coaching (45:00) eight Lengthy Run: 60:00 + strides Straightforward Run (30:00) or X-Coaching (45:00) Hill Repeats: Three x 2:00 @ 5K effort; Four x 1:00 @ 5K effort; Four x 30 seconds @ 3K effort. Restoration: jog down the hill after every repeat. Straightforward Run: 45:00 Straightforward Run: 35:00 + strides Observe Exercise: 1 mile @ 5K tempo; 2 x 800m @ 5K tempo – 10 sec/mile; Four x 400m @ 3K tempo (Restoration: half the space of the previous interval.) Straightforward Run: (30:00) or X-Coaching (45:00) 9 Lengthy Run: 80:00 + strides Straightforward Run (30:00) or X-Coaching (45:00) Intervals: 2 x 1.5 miles w/3:00 restoration between intervals. First 1.5-mi interval at 5K tempo (no quicker!), second at 5K tempo – 5-10 sec/mile. Straightforward Run: 45:00 Straightforward Run: 45:00 + strides Observe Exercise: 6 x 800m @ 3K tempo w/2:00 jog restoration between intervals Straightforward Run: (30:00) or X-Coaching (45:00) 10 Lengthy Run: 60:00 + strides Straightforward Run (30:00) or X-Coaching (45:00) Tempo Run + Fartlek: 10:00 @ 5K tempo + 30 sec/mile, 3:00 restoration, 6 x 30 seconds @ 3K effort w/90 sec recoveries Straightforward Run: 45:00 Straightforward Run: 30:00 + strides Observe Exercise: 6 x 200m @ 3K tempo w/200m jog restoration between intervals Straightforward Run: (30:00) or X-Coaching (45:00)

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