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Working Stiff
The Perfect 5K Training Plan
Cycle through these 8 workouts every 4 weeks (2 per week) with a max of 6 cycles in a row (24 weeks). 2 weeks of easy running refresher before starting again.

#1 - 3 x 10 minutes @Tempo/LT w/ 2 minutes jog + 4 to 6 x 30 seconds @3K/Mile
#2 - 12 to 20 x 1 minute @LT w/ 30 seconds jog + 4 to 6 x 10 second Hills @Sprint
#3 - 8 to 10 x 3 minutes @LT w/ 1 minute jog + 4 to 6 x 30 seconds @3K/Mile
#4 - 12 to 20 x 30 second Hills @Mile/800 effort
#5 - 30 to 40 minute Tempo Progression + 4 to 6 x 30 seconds @3K/Mile
#6 - 8 to 10 x 2 minutes @LT w/ 1 minute jog + 4 to 6 x 10 second Hills @Sprint
#7 - 5 x 6 minutes @LT w/ 90 seconds or 2 minute jog + 4 to 6 x 30 seconds @3K/Mile
#8 - 8 to 12 x 1 minutes Hills @3K Effort

Explanations:
- Focus on Threshold workouts from different angles with speed always present
- Focus on learning to feel paces and effort
- All workouts are done off-track
- Paces are based on effort (GPS watch used for post-run analysis only)
- Workouts should start at full volume with lower intensity building speed as the season goes on
- Race as often as you want but only modify workouts and volume for 2 or 3 key races
- Easy runs very easy
- Full rest between quicker efforts where it is not specifically stated

2-4 weeks before a key race replace these workouts...

Replace Workout #2 with
5K Prep: 16 x 1 minute on, 1 minute off @3K

Replace Workouts #4 or #8 with
- 4 x 90 seconds, 60 seconds, 30 seconds w/ 90, 60 second and 2 minute rest @3K to 800

Replace Workout #6 with
- 5K Prep: 8 x 2 minutes on, 2 minutes off @3K

Race Week Workout (4 or 5 days before a key race)
- 8 x 90 seconds on, 90 seconds off @5K effort

Example 1 Week Rotation:
M - 60 minutes w/ 6 x 20 second strides/surges
T - Workout #1, 3, 5 or 7
W - 40 to 60 minutes
T - 60 minutes w/ 6 x 20 second strides/surges
F - Workout #2, 4, 6 or 8
S - 40 to 60 minutes
S - 90 minutes

Example 2 Week Rotation (Slightly more average rest between workouts):
M - 40 to 60 minutes
T - 60 minutes w/ 6 x 20 second strides/surges
W - Workout #2 or 6
T - 40 to 60 minutes
F - 60 minutes w/ 6 x 20 second strides/surges
S - Workout #1 or 5
S - 40 to 60 minutes
M - 60 minutes w/ 6 x 20 second strides/surges
T - Workout #3 or 7
W - 40 to 60 minutes
T - 60 minutes w/ 6 x 20 second strides/surges
F - Workout #4 or 8
S - 40 to 60 minutes
S - 90 minutes

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