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.
As a veteran of road racing, you’re looking to peak at your next 5k. With countless races under your fuel belt, you’re ready to put the hammer down. This training plan will challenge you and improve both your endurance and speed with quality runs focused on setting you up for a PR.
You should be running at least four days a week, be comfortable completing a 4-mile run and have some experience with higher-intensity training. If you are used to higher weekly mileage, feel free to add miles on easy days or to warm ups and cool downs as you wish.
|8||XT or Rest||I: 6 x 400 meters||XT||1 mile T||Rest||3 miles E||4.5 miles LR|
|7||XT or Rest||I: 2 x 800 meters +
2 x 400
|XT||1.5 miles T||Rest||3 miles E||5 miles LR|
|6||XT or Rest||I: 7 x 400 meters||XT||1.5 miles T||Rest||3 miles E||5 miles LR w/ SF|
|5||XT or Rest||I: 3 x 800 meters +
2 x 200
|XT||4 miles E||Rest||4 miles E||6 miles LR|
|4||XT or Rest||I: 8 x 400 meters||XT||2 miles T||Rest||4 miles E||6.5 miles LR
|3||XT or Rest||4 miles E||XT||2 miles T||Rest||4 miles E||7 miles LR|
|2||XT or Rest||I: 10 x 400 meters||XT||2.5 miles T||Rest||3 miles E||6 miles LR
|Race week||XT or Rest||I: 5 x 400 meters||XT||3 miles E||Rest||5K RACE!|
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Christine Hinton is a Road Runners Club of America certified coach and tness expert. A competitive runner herself, she has been coaching beginners through elites for over 10 years.