Run a Sub 16 minute 5K
Monday 50 Minutes steady run
Tuesday AM – 30 Minutes easy
PM – 27 – 31 Minutes of Interval’s (Recovery between 2mins and 90secs between reps) Example session (3x2min, 5mins, 3x2min, 4min, 3x2min)
Wednesday 50 Minutes steady run
Thursday AM – 30 Minutes easy
PM – 27 – 31 Minutes of tempo effort reps (Recovery between 2mins – 90secs between reps) Example Session (7.5min, 2.5min, 5min, 2.5min 5min, 2.5min, 4x30sec) Longer reps than the interval session.
Friday – REST
Saturday – 10 Minute Tempo effort followed by Hill reps (6-8 reps of 400m + 4-6 reps of 250m)
Sunday – 90 Minute long run easy
Steady – Between easy and tempo, should still feel like you could continue at the end of the run
Tempo – Honest effort, should be able to string a couple words together
Rest days allows adaptations to occur and helps the body repair and recover.
Running for time instead of distance to see improvement, can see longer distance ran in the same amount of time
Twice a week, Core and resistance band exercises for maintenance and strengthen endurance. Also a group session for an hour on Sunday involving medicine ball exercises and glute exercises.