How to Run Like a Pro – Week 2
by Anthony Famiglietti on January 13, 2014 in Anthony Famiglietti, Athletics & Training
Welcome to Week 2 of this 5k training schedule. If you’re ready to start training like a pro, then this 5k training buildup is for you. This is an eight week buildup similar to one that I used to win the US 5k Road Racing Championship and, eventually, run the 3rd fastest road 5k ever by an American (13:28).
*Note: Always consult with your physician before trying a new training program. It is important to run only what you can handle. Stop if something does not feel right and seek professional consultation.
It is assumed that you’ll begin this training program having done some recent running with a base of about 50-65 miles per week. If you do not have this training base, be patient and take a few weeks to build your mileage before beginning this program.
Rule #1 Always remember to celebrate the run and have some fun!
If you are unsure of any running terms used in this buildup, please reference our glossary of popular running terms.
TRAINING WEEK 2
Day 8 Monday: Easy run 7-9 miles
Day 9 Tuesday: Workout Day Do an easy two mile warm up to your hill location. This workout will be 8×400 hill repeats. Find a hill that is approximately 400 meters long at a grade that is not too steep, but steep enough to slow you down and feel the burn. I want you hard charging up the hills as fast as you can, then jog easy all the way back down for your recovery. Repeat this 8 times then jog two miles home to recover.
Day 11 Wednesday: Easy Run 7-9miles. This day is a Recovery Run Day so run as easy as you need to. Tip: Sometimes the best routes to choose for recovery day runs are flat and serene. Find places to run that are not hilly and that lend to an easy pace and effort. Run somewhere that contributes to a recovery state of mind. It is also best to run recovery days alone. Running partners tend to push the pace without realizing it, as they may be on a different workout schedule than you.
Day 12 Thursday: Easy Run 7-9 miles.
Day 13 Friday: Workout Day Do a two-mile warm up followed by a 5 mile tempo run. I want you to build up into the run as you go. Start at 75% effort and end at 90% effort on the last two miles. Do a two-mile cool down post run. Make an effort to try to do some dynamic drills after your warm up, before your tempo.
Day 14 Saturday: Easy run 6-8 miles. Recovery run day. Slow and steady on an easy route.
Day 15 Sunday: Long run 10+ miles at full conversation pace today.