Monday:
Warmup: 1-2 miles easy. Followed by 4 x50 meter stride and 4 sets of drills. Can do drills that you are familiar with. Warmup routine can be something that you have used in the past. Just figure out what works best for you. It’s hard for me to know without working with you.
Workout: In and Out 800’s. 4×800 @5kpace 4×800 @30-60 seconds slower than 5k pace. Again this is a continuous run, so you are alternating hard and easy pace. A track or marked loop would be a good place to do this. If you run 18:36 for a 5k, the hard 800’s @3:00. The relaxed 800’s @3:30-3:45. Again, you need to see what you can handle, all these intervals should be very consistent. You should not be slower with the 4th 800 run. If that happens you run too hard early.
Cooldown: 1-2 miles easy.
Tuesday
Relaxed 4-8 mile run.
Wednesday
Moderate paced 5 mile run. Let’s do this 1:30 seconds slower than your 5k pace. We will use a 5k time of 18:36 as our example. So you would run the 5 miles @7:30pace. Total time 37:30. My team will always start these runs off a little slower and pick up the pace as they go along. Fastest mile should always be the last. Again even paced running is what we are looking for.
Thursday
Easy run 4-8 miles
Friday
Warmup: 2 mile up tempo. Run this warmup 1 minute slower per mile than your current 5k time.
Workout: 12×400 . I want 2 sets of 6×400. You will get a 200 meter jog between intervals and 400 meter jog between the two sets.
First set 200hard/200moderate. Second set 200modearte/200hard. I like to break the 400’s up sometimes. It will increase your foot speed and get you used to running at a faster pace. it’s something I will do a lot with my team.
Example: We will stay with the 18:36 5k runner. Their hard 200’s @38 seconds. Moderate 200’s @46 seconds. This isn’t an exact science on which pace to use for each 200. It’s something you will have to figure out. Remember you should be able to hit these times for every interval. If not you ran too fast early. I like to get faster as the workout progresses. Shoot me an email with any questions.
Saturday
Easy 4-6 miles.
Sunday
Long runs. I will tell you these are what made the difference for my teams. Consistently getting in longs on soft surfaces. If you’re a 50 mile per week runner, let’s get in 10 miles on Sunday.
Let’s have a great week!
