Training Plan
Metric: Elite 5k (13 Weeks)

This plan is for the high-performance runner looking to maximize 5k capability. This is a 7 day per week plan with a peak volume of about 130k. This plan offer 3 attempts at quality 5k races over the last 5-6 weeks. There is an emphasis on building strength and then transitioning to maximal speed. Most weeks will include 2 Quality days during the week and a longer run on the weekend. A couple of recovery weeks are built in, too.

 

Only $29.95

Sample Week of Training

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Strength Training

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

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

Strength Training - 4x 10 to 15 seconds FAST

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

Run - 5km Warm Up

Dynamic Warm Up
5km jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 5.0 km

Run - 7 x 800m (400m jog)

7 x 800m @ 5k Pace
with 400m jog recovery

Planned: 8.0 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Strength Training

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

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

Run - 20 km Easy

20 km at your easy pace

Planned: 20.0 km

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 - 10x1k @ LT pace

10x1k @ LT Pace with 400 meter jog recovery in between.

Planned: 12.8 km

Run - CD 3 miles

Cool down 3 miles

Planned: 3.0 mi

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Strength Training

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

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

Run - 25 km Long

25 km long run. Start at an easy pace and then can progress into the moderate and long run paces.

Planned: 25.0 km


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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