February 14 2018
We delve into the many reasons why taking an off-season is pertinent to runner recovery.
With a 5k (or three) logged in your running journal, you are no longer content with just crossing the finish line. You want to do so feeling stronger than before.
Before diving into the plan above, you should be running three to four days per week and able to handle a continuous run of 3.5 miles. The plan takes training up a notch, incorporating higher intensity workouts, to set you up for your best 5k yet.
|8||XT or Rest||I: 4 x 400 meters||XT||3 miles E||Rest||2 miles E||3.5 miles LR|
|7||XT or Rest||I: 5 x 400 meters||XT||1 mile FT||Rest||2 miles E||4 miles LR|
|6||XT or Rest||3m E||XT||1.5 miles FT||Rest||2.5 miles E||4 miles LR|
|5||XT or Rest||I: 2 x 800
2 x 200
|XT||1.5 miles FT||Rest||2.5 miles E||4.5 miles LR|
|4||XT or Rest||I: 6 x 400
|XT||3.5 miles E||Rest||3 miles E||5 miles LR|
|3||XT or Rest||4m E||XT||2 miles FT||Rest||3 miles E||6 miles LR|
|2||XT or Rest||I: 3 x 800 meters +
2 x 200
|XT||1 miles FT||Rest||3 miles E||5 miles LR|
|Race week||XT or Rest||I: 4 x 400
|XT||3 miles E||Rest||5K RACE!|
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