Intense Training for a 5K Runner

[George Payan]

Do you recommend intense training for a 5K runner during the base period?

[George Payan]

With an inexperienced runner over a 12 week base period, concentrate on aerobic conditioning building a base of mileage during the first 4 weeks. Over the next 4 weeks, concentrate on doing one threshold run per week. A threshold run can be two fun runs of 3 miles. These two runs should be back-to-back with at least a 5 minute rest in-between runs. They should be faster than normal training runs during the week. Over the last 4 weeks, add repeats of 200 meters up to 800 meters at a 5K pace one day a week. Start off slow and increase the repeats each week. If the runner is not recovering fast enough after training runs during the week, do not do these repeats.

With an experienced runner over a 12 week base period, follow the program for an inexperienced runner in addition to the following. Run a threshold run one day a week during the first 4 weeks. Over the next 4 weeks add a second threshold run each week, and you can also add repeats of 200 meters up to 800 meters each week. Over the last 4 weeks, start 1K, 1200's and mile repeats.

Coach Payan