Hi guys Iam not that much of a runner but Iam in a good shape now Iam in my 21 ,6 feet tall I need a weekly training plan to run a sub18 5k,can anyone help me
Hi guys Iam not that much of a runner but Iam in a good shape now Iam in my 21 ,6 feet tall I need a weekly training plan to run a sub18 5k,can anyone help me
60mpw, sessions per week: 13ish mile lsr, 1 interval session, 1 threshold if you feel fresh enough (4 to 6k, 3:45 to 3:55/km), rest of mileage easy. Progress interval sessions week by week from 25 by 200, 12 by 400, 6 by 800, 5 by k, 4 by 1200, 3 by mile, on 200m / 90s rec for 200's and 400's, 400m rec for the rest.
Worked for me (17:56).
How much are you currently running? Build to 50-55 mpw, w/ some light fartleks, hills, and strides. Then:
M-5-6 miles easy, strides
Tu- VO2 max intervals @ race pace (5:45/mile): start w/ 8 x 400m w/ 60s recovery, add two every week until you’re at 12. Then 6 x 800m w/ 2:30 recovery, add one every week until you’re at 8. Then 6 x 1000m w/ 3:00 recovery, and if you can do 7-8 x 1000m on pace w/ without tapering for the workout and keeping the recovery solidly under three minutes you’re ready to run 17:5x (and likely faster) after a 1-2 week taper (7-9 miles total)
W- 8 miles moderate
Th- 5-6 miles easy
F- Tempo day: Alternate cruise intervals and a continuous tempo run. Start the continuous tempo at 15 minutes @ 6:25-6:30, and gradually extend it to 30 minutes. Your pace should naturally drop to 6:15-6:20 over a couple months. Start the cruise intervals as 3 x mile @ 6:15-6:20 w/ 60-75s recovery, add a mile every couple sessions and your pace should gradually drop to 6:05-6:10 while you’re doing 5 x mile. (7-10 miles total)
Sa- 4 miles easy or off
Su- 10-12 miles easy, strides
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