Prepare for your next 5K race with this four week training program. This program consists of five days of training every week. Each week consists of a pace run, tempo run, weight training, sprint training, and a long run. This program is meant for advanced beginner to intermediate runners. You should already be comfortable running three miles at a time. Follow this program four weeks out from your next 5K race or event to get back in running shape or to set your next PR.
Mondays (or Day 1's depending on your schedule) are pace runs. These runs help establish your base running pace. Each week, the mileage increases slightly. Record your times and splits to give you a baseline for performance on a week to week basis. Be sure to warm up and stretch before and after each workout to prevent injury. A foam roller is also a good investment to help aide in your day-to-day recovery and prevent injury.
Tuesdays in this program are tempo runs. Tempo runs consist of running for a short period of time at a moderate pace, followed by running at a fast pace for a short period of time. Tempo runs help you build your speed thresholds.
Wednesday in this program is reserved for weight training. The weight training in this program is geared at targeting the major muscles of your upper body as well as major muscle groups in your legs that are not used as heavily during your runs. The weight training workouts are performed in supersets with limited rest and a high tempo to improve your muscular endurance and mirror the intensity of your runs.
Thursday is a rest day.
Friday is sprint training circuits. In addition to a light run, you perform several circuits of sprints, combined with upper body and core exercises. Sprints help you improve your speed thresholds, and also help you train mentally for your race. Pushing yourself after you are fatigued will help you mentally and physically when you hit the two mile marker of your 5K.
Saturdays are saved for long runs. Each week the runs increase in mileage to help you prepare for your race.
Sunday is a rest day.