How to Run Like a Pro – Week 5
by Anthony Famiglietti on February 28, 2014 in Anthony Famiglietti, Athletics & Training
Welcome to Week 5 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.
Week 5
Day 30 Monday: Easy run 7-9 miles
Day 31 Tuesday: Workout Day Do your standard two-mile warm up and dynamic drills followed by a 3 x mile at your target 5k race pace. Take a full 4 minute standing recovery between each mile. This will be a mentally challenging workout as you reach the third mile. Push hard and do what you have to stay on your target race pace. If you’re a little faster pace wise don’t worry, that is a good sign. Do your standard cool down.
Day 32 Wednesday: Easy Run 7-9 miles. Recovery run day.
Day 33 Thursday: Easy Run 6-8 miles 3x100m strides at mile race pace. Don’t skip your strides. Make sure you do them!
Day 34 Friday: Easy Run 6 miles. This run is a shakeout run so just get out for an easy run and let your legs get loose and ready.
Day 35 Saturday: Race Simulation You can run a local 5k or run a solo 5k time trial at the track, the choice is yours. This run is a test run to see where you’re at. Go for it and see what you can do! Tip:One of the best ways to get race sharp (mentally and physically) is by doing a local 5k or a personal time trial. Pro runners often use small, lesser known racers to prepare for and peak at more important races. These runs are fittingly referred to as ‘rust busters’ as they help you shake off pre-race jitters and anxiety as well as help train and prepare you to go the distance and push through the last 3rd of a race (where effort counts the most). If you choose a small enough race, no one will be the wiser if it doesn’t go fully as planned. Remember that you’re still in your buildup phase. But, chances are, you’ll surprise yourself.
Day 36 Sunday: Long run 10-12+ miles. Run at full conversation pace on this run. Just cruise and enjoy the run.