How to Run Like a Pro – Week 6
by Anthony Famiglietti on February 28, 2014 in Anthony Famiglietti, Athletics & Training
Welcome to Week 6 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 6 Taper Weeks begin
Tip: All racers get antsy during a pre-race taper. This is due to the extra energy you save from not working out as hard. You will also feel extra energy from the reduced mileage volume, which will also leave you with extra time on your hands. Pro racers learn to fill that time and re-direct the extra energy into other hobbies or interests that are usually not sport related. Examples of this would be gardening, painting, playing video games etc. Distract yourself and let your legs get the break they need to feel fresh on race day.
Day 37 Monday: Easy run 7-9 miles.
Day 38 Tuesday: Workout Day Do your standard two-mile warm up and dynamic drills followed by 2×200 meters 4×400 meters 2×200 meters. Take a 1 minute standing recovery between each 200 meter interval, and a 2 minute standing recovery between each 400 meter interval. Run your 200s at your current 1 mile race pace effort. Run your 400s. Just a few seconds slower than your current 1 mile race pace. Aim to stay close to your 1 mile race pace on the 400s, but let it come to you don’t strain for it. You’re just aiming to get your legs turning over here and adjusted to some speed to prepare you to get out quick and feel good in your coming 5k race.
Day 39 Wednesday: Easy Run 7-9 miles. Recovery run.
Day 40 Thursday: Easy Run 7-9 miles.
Day 41 Friday: Workout Day Do your standard two-mile warm up and dynamic drills followed by a 4 mile tempo run. Try to stay at 85% of your maximum effort for the entire tempo until the 3rd mile. Try to hit your target 5k race pace on the last mile, run it all out! Visualize your race and finishing strong during the last mile Do a two-mile cool down as always.
Day 42 Saturday: Easy run 6-8 miles Recovery run. Take it very easy today.
Day 43 Sunday: Long run 10+ miles Full Conversation pace. Relax and run easy. Don’t run extra distance as you’re tapering.