5K - Sub 15:00

Plan Length: 12 Weeks

This plan was created for 15 minute 5k runners. It is a three month progression starting from a few easy weeks and building into full volume training. This plan was designed for runners who have previously run 50-65 miles a week and have stayed healthy running that mileage. Written by Drew Hunter

1. MARATHON TEMPO PACE (5:30-5:40) This is important to go off of effort; but based on a 15 minute 5k runner this is the appropriate pace for this type of workout. These paces can be adjusted based on how hilly a course is, weather, and the fitness level you're at when you tackle the tempo run. However, you have to always come back to dialing in on the correct effort-- which is marathon pace on that given workout day.
2. THRESHOLD EFFORT. This is based off of roughly 10 mile- half marathon effort. For a 15 minute 5k, that is in the 5:10-5:25 range. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is 10 mile race pace on that given workout day.
3. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow cross country course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
4. RECOVERY RUN. Between 7:00-7:30 mile pace. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
5. EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:30 mile pace.
6. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
7. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
8. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.

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Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Run - Easy Run + Strides

30 minute easy run including 6x15 second strides at mile race effort with 45 second jog rest at the end of run.

Other option is to run 6x100 meter strides with jog back rest.

STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.

EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:30 minute pace.

Planned: 30:00

Run - Tempo + Hills

15 minute warmup.
4x15 second strides after the 15 minutes.
10 minute marathon pace tempo.
3 minute easy jog.
4x30 second hills at mile race effort with jog down recovery.
Cool down until the 40 minutes is completed.

Planned: 40:00

Run - Recovery Run

30 minutes very easy. Recovery run.

RECOVERY RUN. Pace between 7:00-7:30. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb from the hard training sessions.

Planned: 30:00

Run - Easy Run + Strides

30 minute easy run including 6x15 second strides at mile effort with 45 second jog rest at the end of run.

Other option is to run 6x100 meter strides with jog back rest.

STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.

EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:30 minute pace.

Planned: 30:00

Run - Hills + Flat Strides

15 minute warmup.
4x15 second strides after the 15 minutes.
6x30 second hill repeats at 3k effort with jog down rest.
3 minute jog after the last hill repeat.
6x15 second stride at mile pace with 45 second jog rest.
Cool down until the 40 minutes is completed.

Planned: 40:00

Run - Recovery Run

35 minutes very easy. Recovery run.

RECOVERY RUN. Pace between 7:00-7:30. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.

Planned: 35:00

Run - Long Run

40 minute long run. Keep the pace steady. Faster than a recovery run but not as fast as your tempo runs. Progress into it.

LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.

Planned: 40:00


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