This is a six week program leading up to a 5K race. It’s for advanced runners only and should be fairly easy to follow. You can email me with any questions wagtrack19@hotmail.com
Monday
Warm-up: 1-2 miles at a relaxed pace.
Workout: 18 minutes of surges. 15,30,45 seconds of surges. Each surge is on a 2 minute cycle. So run 15 seconds hard and 1:45 seconds relaxed, the 30 seconds hard 90 seconds easy, last one 45 seconds hard 75 seconds easy. Repeat this three times. Do the 45 second surge@mile pace. Then get a little faster for the other two.
Cool down: 1-2 miles relaxed
Tuesday
Distance Run 4-8 miles
Wednesday
Warmup: 1-2 miles
Workout: Cruise Run- simply put it’s a threshold pace running in which you divide the workout into several segments, that’s slower than your 10k pace. I like to do a 400 meter jog recovery between these runs. It is important that this is a continuous run. We will do 5×1000 meters @15 seconds slower than 10k pace. With a 400 meter jog between intervals. Can do this on a track, park or trail.
Thursday
Easy Run 3-6 miles.
Friday
Moderate pace run 5 miles. This can be run 1-2 minutes per mile slower than your 5k time. Need to find a pace that is comfortably hard for you. This will vary for each runner.
Saturday
Relaxed run of 4-6 miles. After running, do 6×150 meter strides. Jog back 150 for recovery. Can be done on any surface. Run them at 75% of maximum speed. I describe it as a hard stride.
Sunday
It’s Important that you get a longer run each Sunday. Try to increase the distance each week. I would say this run should equate to 20% of your weekly mileage.
