Hello fellow runners!
This is the second Weekly Running proposal and this time, since I am sharing my personal running plan, I have a 5K competition on Sunday so this week is going to be an example of what I and my runners do on a Competition Week.

Just a reminder:

This plan I use myself as well as the "gang" of fellow runners of the running Club on which I am associated.
There, I am the coach of 9 athletes that are preparing mainly races from 5km to half Marathon but also shorter races as 800m and miles...
The age of the athletes varies between 26 and 55 years old and mainly we follow the weekly plan I am going to share just adapting the paces and sometimes the total volume and resting time depending on their own conditions and current running fit.

Worth to say that this is not a plan for a total beginners.

In order to follow this plan you first must to be a consistent runner of , at least, 3 days a week and a minimum of a total of 30Km a week as a regular basis.

The plan is not going to provide you with specific paces and speeds, despite we can suggest it in case you need it by commenting in this post, however, we will talk sometimes about Aerobical-anaerobical Heart Zones as a reference.

Additionally, the weekly plan is just a portion of the total plan we follow for the preparation of an specific race in the calendar. Normally, we run 1 race a month so, for each race we plan 4 weeks plan, dividing the load in three subcycles which are, 2 weeks of progressive "Load" + 1 week of "Specific" Intensity +1 week of "Execution".

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MONDAY:

All together:

• Warm-up run of 4Km
• Fartlek 45" running Fast followed by 90" Running Slow, repited 10 times so, 10x(45"F+90"S)
• Cool-down Jog around 1Km

TUESDAY:

• Soft run of 6Km, pure aerobical.

WEDNESDAY:

The hardest workout of the week:

• Warm-up run of 2Km
• 5x1000 r2' . The pace should be 10" a km faster than the target pace of the race, so if you plan for 5'/km at the race, here you MUST run 4'50"/km for each interval, all equals.
• Cool-down Jog around 1Km

Legend: 5x1000m r2'means 5 repetitions running fast and equal on each one, resting 2' between repetitions .

THURSDAY:

• Soft run of 4Km, pure aerobical.
• Complete Stretching Session.

FRIDAY:

Resting day. No run at all.

SATURDAY:

Pre-competition Activation. This workout is intended to activate your body for the race so you hacve to do it always the day before the race at the same time of the race, thus, If the race is at 9:00 AM on Sunday, this workout MUST be done at this time as well.

• Warm-up run of 3Km
• 6 X 100m fast run, not sprints.... I prefer running in progression starting slow ending fast. At the end of each 100m run you walk back to start point and initiate another 100m
• Soft stretching

SUNDAY:

• The Day of the race. Wake up early and try to have a soft breakfast 2 hours before the race start.
• 1 hour before the race, warm up jog of 20 minutes and 4 or 5 sprints of less than 100m in progression as you did on Saturday.
• 10' before the race go to your place at the starting line.
• ENJOY!!!

REMARKS:

• As I said before, in order to face this training plan you must be at least a CONSISTENT RUNNER of at least 30 km a week and 3 days per week. Be aware we are going to increase your amount of kilometers a lot.
• If you feel as it is going to be too hard to start with then, reduce the number of blocks and repetitions on Tuesday and Thursday workouts. But, as soon as you get fit, try to stick to the proposed plan. You may also reduce the number of kilometers on Monday and weekend run, but not so much... if it's written 10Km you may do 8km but always as required, aerobically on Mondays and mainly aerobically but in progression on the weekend.
• Aerobical zone means running in a pace on which you can maintain a comprehensible chat with another fellow runner. If you are alone, try to sing.
• Warm-up and Cool-down Runs/jogs are done in a very slow pace.

If you need orientation about the paces for each workout, write a comment indicating your recent Personal time either on a 5K or a 10K race.

ENJOY!

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PREVIOUS WEEK PLANS:

@runningproject's 5K to 10K Weekly Running Proposal - WK01

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