5k Friday: Your 12 Week 5k Training Program, Week 9

Your 12 Week 5k Training Program, Week 9

By the end of week eight, you ran 23 minutes straight. Nice job! This week we’re going to add to that total. We’re also adding an optional speed workout. Just as your body makes adaptations to running (increased endurance, better aerobic fitness, structural changes to your bones, joints and soft tissue), speed work improves the way your body processes oxygen, and increases your stamina by raising the lactate threshold, that point at which your body has built up lactic acid and needs to slow down. (Missed week one? Click here to get started!)

This week will start off by repeating your 23-minute run from last week. In addition to your three key workouts, you may add the optional speed workout. If you choose not to do so, just do the active recovery workout.

Remember, all workouts start with an 8-10 minute brisk warm-up walk. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

Day One: After your warm up, run for 23 minutes. Cool down, stretch ice.

Day Two: Active recovery. After your warm up, run for 10 minutes. Walk for 30 seconds. Repeat. Cool Down and stretch. Optional Speed Work: Warm up, then run for two minutes at your normal pace. For the next minute pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for two minutes. Repeat four more times (a total of five fast intervals). Cool down and stretch.

Day Three: Warm up, Run for 12 minutes. Walk for one minute. Run for 12 minutes. Walk for one minute. Run for three minutes, then cool down.

Day Four: Rest.

Day Five: Warm up, then run for 26 minutes. Cool down, stretch, etc.

Day Six: (Optional) Active Recovery. Warm up, run for 18 minutes. Walk for one minute, then run for three more minutes.

Day Seven: Rest.

Getting Faster

Refer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. You can keep it at that or add another half mile. To add a little mileage to your week, add a half mile to one of your other runs (not the speed workouts).

The Interval Workout: We’re pushing it a little bit this week. Mile repeats. Four times around the track. They should be run at about your 5K pace (about 90-95% of VO2Max). Recover by jogging or walking 400 meters. Repeat two more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: On the road for this workout. After your one mile easy warm up, run two miles at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Week nine is complete. Just think, just three weeks until your race! See you next week! Click here for week 10!