November 16 2017
Coach Hillary Kigar shares a tip she picked up while listening to a lecture delivered by esteemed distance running coach Jack Daniels.
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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