Rock the Road x Hybrid 2017 Training Plan
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RUN Day #1RUN Day #2STR Day #1STR/CON Day #1STR/CON Day #2
(optional)
MOBILITY
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Phase 4 - PEAKING PHASE
Arrive on Race Day in your best possible form, but don't peak before that!
Week 125-6min @ Threshold
2min Easy
Repeat x 4
RACE DAY
Rock the Road 5K!!!!
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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1min @ Repetition
2min @ Easy
Repeat x 3
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Week 111min @ Repetition Pace
2min @ Easy Pace
Repeat x 2-3
5min @ Interval Pace
3min @ Easy
Repeat x 3 - 5
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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2min @ Repetition pace
2min @ Easy Pace
Repeat x 2
4min REST
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8-10min @ Threshold Pace
3min REST
5min @ Threshold
4min REST
1min @ Repetition
2min REST
Repeat x4
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1min @ Repetition Pace
2min @ Easy Pace
Repeat x 4
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Week 1020min @ Threshold Pace
4min REST
1min @ Repetition Pace
2min REST
Repeat x6
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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2min @ Repetition Pace
3min REST
Repeat x 1-2
5min @ Interval Pace
2min REST
Repeat x3
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6-8min @ Threshold (optional)2min @ Repetition Pace
2min REST
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Phase 3 - SPECIFICITY PHASE
Workouts are now specific to the event and goals for which you're training.
Week 94-5min @ Interval Pace
3-4min REST
Repeat x 4 - 5
2min @ Interval Pace
2min REST
Repeat x 8 - 10
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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Week 810-12min @ Threshold Pace
3min @ Easy Pace
8-10min @ Threshold
2min @ Easy
5min @ Threshold
1min @ Threshold Pace
1min REST
Repeat x 4
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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2min @ Repetition Pace
2min REST
Repeat x 2
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4min @ Repetition
4min REST
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2min @ Repetition
2min REST
Repeat x 2
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1min @ Repetition
1min REST
Repeat x 4
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Week 74-5min @ Interval Pace
3-4min @ Easy Pace
Repeat x 3-4
TEMPO RUN DAY:
3-5min @ Easy Pace
1-3min Rest
16-20min @ Threshold Pace
3-5min @ Easy
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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Phase 2 - INTERVAL TRAINING
Continue to prepare your body, hone technique.
Week 61min @ Repetition Pace
1min @ Easy Pace
1min @ Repetition
2min @ Easy
4min @ Repetition
2min @ Easy
Repeat x 3-4
8-10min @ Threshold Pace
2min REST
Repeat x3
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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Week 51min @ Repetition Pace
1min @ Easy Pace
Repeat x5
TEMPO RUN DAY:
3-5min @ Easy Pace
1-3min Rest
15-18min @ Threshold Pace
3-5min @ Easy Pace
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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then:
4min @ Easy Pace
4min @ Repetition Pace
2min @ Easy Pace
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Week 42min @ Repetition Pace
2min Rest
Repeat x 6-8
2min @ Interval Pace
1min @ Easy Pace
1min @ Interval Pace
30sec @ Easy Pace
30sec @ Interval Pace
30sec @ Easy Pace
Repeat x 3-4
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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Phase 1 - BASE PHASE
Set the foundation for your training.
This is key to injury prevention.
Week 31min @ Repetition Pace
1min @ Easy Pace
1min @ Reptition Pace
1min @ Easy Pace
2min REST
Repeat x 7-9
90sec @ Repetition Pace
1min @ Easy Pace
Repeat x 10-12
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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Week 21min @ Easy Pace
1min @ Repetition Pace
Repeat x 10-14
2min @ Repetition Pace
1min @ Walking Pace
Repeat x 7-9
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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Week 13min @ Easy Pace
1min @ Repetition Pace
Repeat x 5-7
2min @ Easy Pace
1min @ Repetition Pace
Repeat x 7-9
60min Quality Strength Work60min Quality Strength & Conditioning60min Quality Strength or Strength & Conditioning30min Mobility
Repeat x 2/week
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All workouts should begin with a minimum warm up of 3-5 minutes of light jogging or active movement, followed by: 4-6 strides (that's a 50-100m light sprint) after every workout
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2-4 strides (that's a 50-100m light sprint) before every workout
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