Some of you have been asking recently mainly on discord (please follow next link to get to our @runningproject server, https://discord.gg/HbtxebD) about specific workouts and drills in order to improve your Running performance.

I would like to share with you the weekly plan I follow in order to train and improve races from 5K to 10K. 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".

Currently, we are in the second week of Progressive "Load" so, be aware that in two weeks from now there will be a "lighter" week but including either a 5 or 10K race :-)...

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MONDAY:

10 Kilometers or 50’ running at low aerobical zone

TUESDAY:

• Warm-up run of 2Km
• 3x10x200m r30” ; R2’
• Cool-down Jog around 1Km

Legend: 3x10x200m r30” ; R2’ means 3 block of 10 repetitions running fast and equal on each one, resting 30" between repetitions and 2 minutes between blocks

WEDNESDAY:

• Warm-up run of 2Km
• 5 x Stairs Up (around 80 to 100 steps), Resting jogging downstair+40” stopped
• 1Km run fast but not 100%

THURSDAY:

• Warm-up run of 2Km
• 6x(400 r40" + 300 r30" + 300) R1'15"
• Cool-down Jog around 1Km

Legend: 6x(400 r40" + 300 r30" + 300) R1'15" means 6 blocks composed by one 400m, resting 40", followed by a 300m, resting 30" and followed by a second 300m. At the end of each block we rest 1 minute and 15" and then we start the following one.

FRIDAY:

Resting day. No run at all.

WEEKEND:

Either on Saturday or Sunday, but preferable on Sunday morning:

• Warm-up run of 4Km
• 8Km in progression
• Cool-down run around 2Km

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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