Thought I would share the training plan I have put together in the attempt to reach a sub 20:00 5K.
Except for Sunday long runs, these will all most likely be done on a treadmill at a 1% incline.
Monday: 4-6 mile tempo run at a 6:55-7:10 pace
Tuesday: Rest (my schedule dictates that this is my rest day)
Wednesday: 4-6 “easy” miles at a 7:25-8:25 pace
Thursday: Race Pace Mile Repeats One mile warm up, 2 x 1 w/ 1/2 recovery, 2 x 1/2 w/ 1/4 recovery, 4 x .10 w/ .10 recovery @ 6:45 pace, one mile cool down. The pace will increase each week by :04 seconds. So week two will be 6:41, then 6:37, etc. The week of my race will be at a 6:25 pace, which is goal pace.
Friday: Depending on how I feel this will be a rest day, cross training day or a repeat of Wednesday’s workout.
Saturday: Speed Pace Repeats one mile warm up, 2 x 1/2 w/ 1/2 recovery, 2 x 1/4 w/ 1/4 recovery, 2 x .15 w/ .15 recovery at 6:05 pace, one mile cool down. Pace for these will increase each week by :05 seconds. Second week 6:00, then 5:55, etc.
Sunday: 7-9 miles at a 7:10-8:10 pace
Did my first workout today. Today was an “easy” day. As I mentioned to a few people, not really looking forward to a “hard” day at this point. This is definitely going to be a challenge.