• 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

    Goals:

     

    Run a new personal best in 5k. This is currently 24:38.

    • At a minimum, set a new PR at 23:XX.
    • A slightly more difficult goal would be to set a new PR at 22:XX.
    • A truly stretch goal would be to set a new PR at 21:XX.
     
    Run a new personal best in the mile. This is currently at 6:41.
    • At a minimum, set a new PR at 6:30.
    • A slightly more difficult goal would be to set a new PR at 6:15.
    • A truly stretch goal would be to set a new PR at 5:59.

    Training Phases:

    • Phase 1: Focus on speed work and sprinting. Establish weekly mileage at 30 miles per week.
    • Phase 2: Focus on longer intervals and speed endurance. Increase weekly mileage to close to 35 miles per week.
    • Phase 3: Focus on easier tempo runs, with some longer intervals to maintain speed. Back off mileage slightly to prepare for race.

     

  • How It Works

    Breaking The Plan Down Into Three Phases

    1

    Phase 1: Focusing on sprinting and speed work.

    • Monday is an off-day and/or easy cross training.
    • Tuesday is an easy trail run with some hills mixed in.
    • Wednesday is a sprint workout. 5x320m or 5x480m with an equal length recovery jog.
    • Thursday is an easy recovery jog.
    • Friday is an off-day and/or easy cross training.
    • Saturday is a sprint workout. 5x320m or 5x480m with an equal length recovery jog.
    • Sunday is a long run of 10 to 12 miles. Depending on how my legs feel, some of these miles may be at marathon pace.
    2

    Phase 2: Focusing on longer intervals and speed endurance.

    • Monday is an off-day and/or easy cross training.
    • Tuesday is an easy trail run with some hills mixed in.
    • Wednesday is an interval workout. 4x800m or 4x1000m with 3 minutes recovery jog.
    • Thursday is an easy recovery run.
    • Friday is another off-day and/or easy cross training.
    • Saturday is a sprint workout. 5x320m or 5x480m with an equal length recovery jog.
    • Sunday is a long run of 10 to 12 miles. Depending on how my legs feel, some of these miles may be at marathon pace.
    3

    Phase 3: Tempo Runs and Peaking

    • Monday is an off-day and/or easy cross training.
    • Tuesday is an easy trail run with some hills mixed in.
    • Wednesday is an interval workout. 4x800m or 4x1000m with 3 minutes recovery jog.
    • Thursday is an easy recovery run.
    • Friday is another off-day and/or easy cross training.
    • Saturday is a tempo run. 20-30 mins at tempo pace.
    • Sunday is a long run of 8 to 10 miles. These are easy pace throughout.
  • 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.