How to Run Like a Pro – Week 4
by Anthony Famiglietti on February 28, 2014 in Anthony Famiglietti, Athletics & Training
Welcome to Week 4 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!
Week 4
Day 23 Monday: Easy run 7-9 miles
Day 24 Tuesday: Workout Day Do your standard two-mile warm up and dynamic drills followed by 5×1000 at target 5k race pace on the track. Take a 2 minute standing recovery between each 1000 interval. This is going to be a tough session. You are trying to simulate the fatigue of your upcoming 5k race here with pace and effort, so be prepared to take this one seriously. Tip: Race break down simulations like this are great mental tools. Use each interval to simulate how you should feel in a 5k mentally and physically. Teach yourself self to adjust to the pace and manipulate your running form to feel smooth, strong and effortless. With each interval, pretend as if you’re actually racing. If you can, try to avoid looking at your watch and learn to feel your target race pace. Adjust effort with each new interval to get it just right.
Day 25 Wednesday: Easy Run 6-8miles. Recovery run day.
Day 26 Thursday: Easy Run 7-9 miles
Day 27 Friday: Workout Day Do your standard two-mile warm up and dynamic drills followed by a 5 mile tempo run. Start at 75% effort and end at 90% effort the last two miles. 2 cool down as usual. You should be feeling strong on these tempos now. You should also have mastered the usual tempo course you have chosen.
Day 28 Saturday: Easy run 7-9miles
Day 29 Sunday: Long run 10-12+ miles