My training plan for the 5000
I've finally worked out my training plan for the sub-20 5k goal. I've decided on a 14 day program. The first 7 days are for mainly aerobic training and the second 7 days for anaerobic training. After 28 days I'll have an 'easy' week then start again. Recovery days will be run at a 'low to moderate' heart rate (bloody slow) sometimes finishing with a few 'strides' or 'downhill 100s'.
Geoff has suggested running lots of 50s, 100s and 200s within a longer run maintaining good leg speed. I'll try this on Day 4 and Day 8. Wannabecoach has suggested 'fast gradual downhill 100s' which I'll do on the downhill part of the Calwell track. He's also suggested I try surging on the uphill parts of my aerobic runs.
I'll be starting the plan on Monday at 'Day 8' as I want to do a 5k race next Saturday. You can follow the plan in my training diary.
Ewen's 20-minute 5k plan
Day 1 (Monday) - 9k aerobic run 'hard' (PH?)
Day 2 - Recovery run 45 to 60 minutes with 100s after.
Day 3 - 9 to 12k aerobic run 'hard'.
Day 4 - Recovery run 45 minutes including 50 to 100s.
Day 5 - Long intervals at 10k race pace - e.g. 3 x 2000m.
Day 6 - Recovery run 45 to 60 minutes with 100s after.
Day 7 - Intervals at 800m race pace - e.g. 8 x 200m.
Day 8 - Recovery run 45 minutes including 50 to 100s (PH).
Day 9 - Intervals at 1500m race pace - e.g. 300s and 400s.
Day 10 - Recovery run 45 to 60 minutes with 100s after.
Day 11 - Intervals at 3000m race pace - e.g. 4 x 1000m.
Day 12 - REST.
Day 13 - RACE - usually 3 to 5k cross country.
Day 14 - Recovery run 45 to 60 minutes including 50 to 100s.