Kill Your 5K Program
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Kill Your 5k Training Program
CrossFit Wingman
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2 times per week for 6 weeks
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This is a high intensity program. Many of the paces will bring you right to the edge of what you believe you are capable of. It is as much mental
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training as it is physical. Dig deep, tighten up, breath deep and f$$$ing run, you got this.
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How to prioritize when other things get in the way - it's possible that other training may leave you really sore or fatigued. If you perform one of
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these sessions while under that stress then the priority is the pace. Rest intervals may be increased by another 10-15% to assist with recovery.
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Only adjust your rest intervals if absolutely necessary.
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Important note: paces listed as 9.52 min per mile are NOT 9 min 52 sec.... they are 9 min and 31 seconds. the .52 is half of the minute. multiply 60 by the .52 to get the actual seconds.
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WEEK / DAY5K Time - MinSec
5K Time (seconds)
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1/1
RUN 5K @ 100% Runner's Perceived Effort (RPE)
24.5301471.8
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1/220 x 200m @Pace52.98sec
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*** Each 200m interval run must be faster than the pace above, preferably by as little as possible.
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*** Rest this much between sets.
21.19sec
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you may adjust the rest up slightly if necessary.
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2/1
Run 1 Mile @ 70% RPE (can speak a short sentance without losing breath)
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Run 1 Mile @ faster than
7.52
minutes per mile
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Run 1 Mile @ 70% RPE (can speak a short sentance without losing breath)
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***the third mile will be slower than the first at the same perceived effort, empty the tank for the last 100m
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2/210 x 400m @Pace105.97sec
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*** Each 400m interval must be faster than the pace above, preferably no more than 10%
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3/1Run 2 miles @ Pace8.79min per mile
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Run 1 mile @ 100% RPE - HOW STRONG CAN YOU FINISH!!!!!!!!!!!
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3/26 x 800m @Pace3.56min7.12per mile
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*** Each 800m interval must be faster than the pace above, preferably by no more than 5%
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4/1Run 5 miles @Pace8.70min per mile
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**Make sure you hit this pace at least through 3.5 miles. Fight to hold on for the full 5.
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4/2
Run 2 miles @ 70% RPE
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then immediately run 800m at 100% RPE
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5/13 x 1 Mile @Pace7.52min per mile
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*** Beat the pace, rest less than this between runs
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5/2
2 x 1.5 miles @
Pace7.72min per mile
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***Beat the pace, rest as necessary between sets, but less than this.
2.45min
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Final Week
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Pick a day that works best for you. Make sure you get appropriate amounts of sleep and that you eat well
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leading into PR day. Avoid high intensity activities for at least 2 or 3 days beforehand. Avoid lifting at 80%
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or more for at least 5 days beforehand. Focus on Active Recovery and fitness maintenance in the few days
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leading into the race.
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6/1
Go for a leisurely 2 mile jog - no pacing. daydream about killing your 5k
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6/2
Time Trial - go out and kill your 5k
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