How to Run Like a Pro – Week 7
by Anthony Famiglietti on March 12, 2014 in Anthony Famiglietti, Athletics & Training
Welcome to Week 7 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 7 Taper Week Number Two
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 44 Monday: Easy run 6-8miles
Day 45 Tuesday: Workout Day Do your standard two-mile warm up and dynamic drills followed by a 10×400 with 1 minute standing recoveries between each 400. Run these at 10 seconds slower per mile than current mile race pace. Example 4:00 miler will run 62.5 second 400s. Two mile cool down.
Tip: When running long interval sessions, be aggressive and don’t get overwhelmed by the numbers of intervals. Try to focus on the next interval right in front of you and be present in the pace and effort. Towards the end of a session like this, I like to pretend that my next interval is the last, even if it is not. It helps me keep the pace or get faster than earlier intervals.
Day 46 Wednesday: Easy Run 6-8 miles. Recovery day.
Day 47 Thursday: Easy Run 6-8miles
Day 48 Friday: Workout Day Do your standard two-mile warm up and dynamic drills followed by a 2 mile tempo to the track at 85-90% of your race pace effort. Take a 4 min standing recovery after the tempo then do 4 x 400 meters at your 1 mile race pace. Take 1 minute standing recoveries between each 400. Two mile cool down as always.
Day 49 Saturday: Easy run 6 miles
Day 50 Sunday: Long run up to 10 miles no longer. Full conversation pace. Again, DO NOT run extra distance, even if you feel good. You are still tapering your mileage here.