August 9, 2017

Run Your Best 5K (Training Plan)

Want to run your fastest 5K? Well, I've written this plan just for you ;)


Click here for the plan PDF

This training plan assumes that you:

   Have already built a solid aerobic base of easy running;
   Can currently run 4-5 times per week, about 45 minutes at a time;
   Are uninjured and have your doctor’s clearance to run per the schedule.

My intention with this plan was for a goal of running a 5K under 30 minutes; but I’ve included other goal times and paces as well, because this plan will work for people with just about any goal from 22:00 to 45:00. The pacing guidelines are on the plan itself.

This plan is designed with an 80/20 ratio of easy running (80% or more of the TIME spent running) to moderate or hard running (20% or less) per WEEK. This is the ideal ratio for reaching your maximum potential as a runner. I highly recommend the book "80/20 Running" by Matt Fitzgerald to explain why that ratio works. Here on this schedule, I’ve done all the math for you, so if you follow the plan as written, you’ll hit that ideal ratio.

I spent a lot of time working on this plan, so I hope that you enjoy it! I tried to keep it neat and organized, but still easy to understand, so please feel free to ask questions if you don’t understand something.


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