Run: 5k Training Plan (10 weeks)

Run: 5k Training Plan (10 weeks)

Aerobic Capacity

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The 10-week Aerobic Capacity 5k Training Plan is designed for the recreational runner to have a successful 3.1 mile race day experience and finishing performance.

The success of any training program centers on developing your entire spectrum of running muscles. Our goal is to target, activate and build your running muscles by training every speed ranging from your "walking" to "sprinting" fibers to maximize your race-day performance.

The Aerobic Capacity 5k Training Plan includes three priority run workouts. The workouts can be performed on the track, treadmill, trail, or open road. Athletes are also encouraged to cross-train, walk a few easy miles, or rest on the other days of the week.

Key Workouts:
  • Short interval "speed" workouts. These high-intensity intervals will target your pure running speed, strength, and power.
  • Long interval or tempo "lactate threshold" workouts. These moderate-paced workouts will optimize your race day speed by getting you comfortable with the uncomfortable.
  • Long "time on your feet" endurance workouts. These easy-paced workouts will build your muscular stamina so that you comfortably cover the race day distance.
How are athletes held accountable and motivated? 
The Aerobic Capacity 5k training plan specifies various intensities for all intervals. This format has been proven to improve overall running performance.
The following interval workout is from Week 8: 
6 sets:
200m easy jog,
400m at fast pace,
100m walk
No rest b/t reps or sets.
Total: 3600m + 600m (walk)
The workout schedule was designed to be flexible due to interruptions in your personal schedule, the weather, or how you feel. Here are a few things to keep in mind as you modify this plan to your needs and availability:
  • Athletes can perform the weekly priority workouts in any order.
  • Avoid doing priority workouts on back-to-back days.
  • Recovery days should be used to break up the priority workouts
When this plan is over, you will be confident in all the work you have completed, and race day will feel like an enjoyable reward.

Frequently Asked Questions:
Question:  How many workouts are included?
Answer:  The plan includes 29 workouts during the 10 weeks. The average workout volume is 2.25 miles. The average weekly volume is 6.5 miles.

Question: What is the most challenging week?
Answer: Week 5 has a total volume of 8.5 miles. Week 5 also includes the longest workout at 3.75 miles.

Question: My schedule doesn't match the training plan format.
Answer: The flexibility of this plan allows you to perform the workouts 
in any order and on different days of the week. Just avoid doing the run workouts on back-to-back days.

Question: How do I estimate my workout intensities?
Answer: The training plan's goal is to develop a range of speeds. These speeds will 
help with the variety of twists, turns, uphill, and downhill in your race day experience. Use the prescribed "generalized" intensities to develop your muscle memory for various speeds at different distances. Athletes are encouraged to adapt the interval intensities based on their level of experience.

Question: Can I skip a workout because I'm physically fatigued?
Answer: It is important that you stick as closely as possible to this plan to maximize your 
results. However, it is equally important that you get sufficient recovery time plus healthy nutrition between workouts. Skip the cross-training workouts to limit the number of skipped run workouts.

Question: Can I skip a workout because I'm mentally fatigued?
Answer: These days happen to every athlete. Focus on the process during these days. In 
other words, limit over-thinking the workout. Just lace up your shoes, walk out the door, and continue walking until you feel like running. Sometimes these training days turn out to provide your highest value because you learn how to overcome mental discomfort.