July 13 2018
Whether you’re sticking to sidewalks or braving the sand, here’s what you need to know to avoid injury on the most common running
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.