My Running Plan
"There is no failure in running, or in life, as long as you keep moving." -Amby Burfoot
My Running Plan for November, December and January
Run a new personal best in 5k. This is currently 24:38.
Breaking The Plan Down Into Three Phases
Philosophy Behind This Training Plan
Throughout the training plan, I will incorporate trail running about once a week. Trail running includes varied terrain and hills that helps build strength and stability. Here's more on why you should try trail running.
This training plan first places an emphasis on speed and sprinting. This will help improve baseline speed, form, and running economy. Initially, these will be 320m sprints. Towards the end, some of these sprints will be 480m to emphasize endurance more.
Through the second phase, the emphasis shifts to VO2 max work and speed endurance running at paces slightly faster than 5k. These intervals - 800m to 1,000m - with short recovery jogs will stress the aerobic system and improve my ability to run at intense paces for long periods of time.
Finally, in the third phase the emphasis will shift to tempo work. These are slightly slower runs at 10k to half marathon pace. They will improve endurance and allow me to fully recover and adapt from the previous weeks of intense training. Combined with a slight reduction in miles, this will leave me rested and prepared for a 5k time trial at the end of phase three.