How to Run Like a Pro – Week 3
by Anthony Famiglietti on January 27, 2014 in Anthony Famiglietti, Athletics & Training
Welcome to Week 3 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.
Day 16 Monday: Easy run 7-9 Miles. Pace yourself today and recharge, tomorrow will be a tough one. Hydrate well in the evening and eat a well-balanced meal tonight.
Day 17 Tuesday: Workout Day Do your standard two-mile warm up and dynamic drills of your choice followed by 4×800 at 10 seconds faster per mile than 5k race pace. Then do 2×200 at mile race pace or faster last 200 all out. Take two and a half minutes of standing recovery between the 800s and 1 minute recovery between the 200s Tip: Remember to hydrate and eat some protein immediately post run after every workout. Chocolate milk or a whey protein shake/bar is fine if you can’t get to a meal.
Day 18 Wednesday: Easy Run 7-9 miles. Recovery run day
Day 19 Thursday: Easy Run 7-8miles. Tomorrow is another big day. This week is the beginning of a gradual ramping up of pace and effort. Tip: During more intense periods of training, be mindful and listen to your body. Stay aware of any aches and pains and stay on top of them with rehab. Use the old acronym RICE as your preventative injury guide (Rest, Ice, compression, elevation). Be vigilant to recover well with extra sleep and healthy eating. Also, be mindful to take your easy day efforts truly easy in between hard sessions when suggested. Running hard all of the time WILL NOT make you a better runner, it will just make you a tired runner.
Day 20 Friday: Workout Day Do your standard two-mile warm up and dynamic drills followed by a 2 mile- 1mile – 2mile on a track. Try to run slightly slower than 5k race pace for each of the two-mile intervals. Run your target 5k race pace for the 1 mile interval. Do a standing 5 minute recovery after the two mile intervals, and a standing 4 minute recovery after the mile. Be vigilant to stay on pace for the mile on this one. It is a long workout so don’t give up or get discouraged. Go after it! Jog the usual two mile cool down.
Day 21 Saturday: Easy run 6-8 miles. Recovery run day.
Day 22 Sunday: Long run 10-12+ miles Full conversation pace today. Finish solid the last 2-3 miles.