Run: 5k Training Plan (10 weeks)
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 activate and develop every running muscle fiber. Every fiber from the slowest of your slow-twitch muscle fibers by doing walking & jogging recoveries up to your fastest of your fast-twitch by doing pure speed intervals.
The Aerobic Capacity 5k training program includes three priority workouts. Athletes are also encouraged to cross-train or rest on the other days of the week.
Long interval “endurance” workout at a moderate pace.
Short interval “speed” workout will at a fast pace.
Long “time on your feet” workout at an easy pace that starts at 2-miles.
Athletes can perform the 3 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