So I spent the first half of the year training for and running a marathon and 2 half marathons. Now in the second half of the year I want to concentrate on the 5k to work on my speed (especially now that I have a strong base).
Here is my training plan - let me know what you think.
I'll follow a 3 day cycle.
Day 1: Quality
Day 2: Easy Distance + light weight workout
Day 3: Easy Distance + light strides or plyometrics
(each day has a secondary easy run as well)
I will rotate my quality days between the following
1) Threshold Work
2) VO2 Max Intervals
3) Speed/Efficiency Work
The quality workouts themselves will be one of the following.
Threshold
1) 5 mile tempo run
2) 3 x 3200 w 400 jog
3) 6 x 1600 w 200 jog
VO2 Max
1) 4 x 1600 w 800 jog
2) 5 x 1200 w 600 jog
3) 8 x 800 w 400 jog
Speed/Efficiency
1) 7-8 x 600 w 600 jog
2) 10-12 x 400 w 400 jog
3) 20-24 x 200 w 200 jog
I will race once every 3 to 4 weeks at the 5k distance.
Does this seem like a solid plan?