Training Plan
Elite 5k (13 Weeks)

This schedule is intended for a regional or national class runner making a serious attempt for a major time goal (like sub 15:00 or sub 14:00 minutes). The schedule is 13 weeks in duration, peaking out in the upper 80 miles per week range. This schedule is intended for a couple serious attempts at a fast race.
various types of workouts you will be doing during your training.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $29.95

Sample Week of Training

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Strength Training - 4x 10 to 15 seconds FAST

Recover fully between each. Do at the end of run.

Run - WU 3 miles

Warm up 3 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 3.0 mi

Run - 6-4-2

4x600 meters @ 10k pace with 400 meter jog
4x400 meters @ 5k pace with 400 meter jog
4x200 meters @ <5k pace with 200 meter jog

Planned: 5.0 mi

Run - CD 3 miles

Cool down 3 miles

Planned: 3.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Strength Training - 4x 10 to 15 seconds FAST

Recover fully between each. Do at the end of run.

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - WU 3 miles

Warm up 3 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 3.0 mi

Run - 5x1 mile @ goal 1/2 MP

5x 1 mile @ goal half pace with 400 meter jog recovery

Planned: 6.0 mi

Run - CD 3 miles

Cool down 3 miles

Planned: 3.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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