Brooks 5K Advanced Training Plan- Kilometers

5K · ADVANCED 9-WEEK TRAINING PLAN · KILOMETERS

SET A GOAL

STEP 1

Use the Hansons Training Pace Calculator Calculator to fill in the following paces. You’ll reference these paces for your weekly workouts. This will help you get the most out of each workout, and ensure that your training hits the right zones so you don’t go too easy, or too hard. __________ : Your goal finish time

__________ : Your goal pace (GP)

__________ : Long Run

__________ : 10k pace (for workouts)

BRUSH UP ON YOUR RUNNER LINGO

STEP 2

TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 45�60 minutes if necessary. RECOVERY PACE: PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving. WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and easy jogging to recover once you’re done. REST OR CROSS-TRAIN: Total Total rest, or doing a non-running activity such as weights, yoga, cycling, etc. NOTATION: In these training plans, minutes and seconds are noted using quotat ions marks: minutes are denote d using by NOTATION: single quotation marks, and seconds denoted by double quotation marks. (3’ = 3 minutes, 45” = 45 seconds)

STEP 3

START TRAINING NOTE: For all Tues/Thurs workouts, include 1.6 kilometer mile warm up, 1.6 kilometer cool down

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MON

TUE

WED

THU

F RI

S AT

SUN

5 kilometers or 30’ cross-train

Long run: 40’

Off

5 “up/down” kilometers 5 x 1’ hills

WEEK 1

5 kilometers easy

WEEK 2

5 kilometers easy

Jog down for recovery

3 x 1’ hard / 1’ easy 3 x 1’ hills

3 x 2’ hard / 1’ easy

WEEK 3

5 kilometers

Rest or 30’ cross-train


Rest

Alternate: Up miles at tempo pace, Down miles at moderate effort

5 x 1-km tempo 1’ recovery

5-kilometer progressive tempo

5 km easy or 30’ cross-train

Long run: 45’

5 kilometers

Long run:

Off




WEEK 5

M ON

T UE

WED

6.5 kilometers easy

4 x 600m at Goal Pace with equal rest


3 x 1k at 10k pace +5” with 2’ rest

WEEK 6

WEEK 7

8 kilometers easy

8 kilometers

2 x 400m at 5k pace with 90” rest

4 x 800m at 5k pace then 250m even faster


Rest

T HU

2 x 3/2/1’ hills Increasing effort as the intervals get shorter

2 x 3-km tempo w/ 2’ rest between 3 x 150m hard w/ 4’ recovery

6.5-km progressive tempo

F RI

SAT

SU N

6.5 km easy or 30’ cross-train

Long run: 60’

Off

5 km easy or 30’ cross-train

Long run: 60’

Off

6.5 km easy

Long run:




M ON

WEEK 9

6.5 kilometers easy

T UE

3-km tempo w/ 3’ recovery

WED


T HU

3 x 400m at GP w/ 60” rest

F RI

Rest or 5 km easy

SAT

SU N

Pre-race shakeout: 5 kilometers

RACE DAY!

3 x 150m at GP

NOTES __________________ ___________________ __________________ __________________ __________________ ___________________ ______ __________________ ___________________ __________________ __________________ __________________ ___________________ ______ __________________ ___________________ __________________ __________________ __________________ ___________________ ______ __________________ ___________________ __________________ __________________ __________________ ___________________ ______ __________________ ___________________ __________________ __________________ __________________ ___________________ ______

Brooks 5K Advanced Training Plan- Kilometers

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