Run a Faster 5k in Four Weeks

If you have a few races under your belt and want to take your training to the next level for faster finish times, you need to add speed work into your training plan. Running coach Andrew Kastor wants to help you set a PR (personal record) this Summer in your next 5k. Here is his four-week plan (for intermediate runners with a solid cardio base) to get you up to speed - literally. Coach Kastor is a certified USA Track and Field coach who's been running competitively for 15 hears. Plus he's married to bronze medalist marathoner Deena Kastor. The man knows running. Here's Coach Kastor's training plan:















WEEK 1

  • Monday: 2-4 miles easy running
  • Tuesday: Off/Total rest
  • Wednesday: 2-4 miles easy running, plus 4-6x 80 meter sprints
  • Thursday: Cross train 45-60 minutes, easy to moderate effort
  • Friday: 2-4 miles easy running
  • Saturday: Off/Total rest
  • Sunday: 3-5 miles easy running, plus 4-6x 80 meter sprints
  • Notes: Be consistent with training. Run easy 3 times this week. Try to run on dirt paths.


WEEK 2
  • Monday: Cross train 45-60 minutes easy to moderate effort
  • Tuesday: 2 mile warmup, 4 x 1/2 mile at a moderate/hard effort with 3 minutes recovery jog between reps, 2 mile cooldown
  • Wednesday: 3-5 miles of easy running plus 4-6 x 80 meter sprints
  • Thursday: Cross Train 45-60 minutes easy to moderate effort
  • Friday: Off/Total Rest
  • Saturday: 2 mile warmup, 3 x 1 mile repeats at a moderate to hard effort with 3 minutes recovery jog between repeats, 2 mile cooldown
  • Sunday: 4-6 miles of easy running
  • Notes: Adding in repeats and will help elevate your speed and fitness level.


WEEK 3
  • Monday: Cross Train 45-60 minutes easy to moderate effort
  • Tuesday: 2 mile warmup, 2 x 1 mile at a moderate/hard effort with 2 minutes recovery jog between reps, then 4 x 1/2 mile at a moderate/hard effort, 2 mile cooldown
  • Wednesday: 4-5 miles of easy running plus 4-6 x 80 meter sprints
  • Thursday: Off/Total Rest
  • Friday: 3-4 miles of easy running plus 4-6 x 80 meter sprints
  • Saturday: 2 mile warmup, 2 x 1.5 mile repeats at a moderate to hard effort with 3 minutes recovery jog between repeats, 2 mile cooldown
  • Sunday: 5-7 miles of easy running
  • Notes: Biggest training week, running 5 times. Be sure to eat at least 60 minutes before you run.


WEEK 4
  • Monday: Cross Train 45-60 minutes easy to moderate effort
  • Tuesday: 3-5 miles of easy running plus 4-6 x 80 meter sprints
  • Wednesday: 2 mile warmup, 6 x 1/2 mile at a moderate/hard effort with 2 minutes recovery jog between reps, 2 mile cooldown
  • Thursday: 3-4 miles of easy running plus 4-6 x 80 meter sprints
  • Friday: Off/Total Rest
  • Saturday: Race Day!
  • Sunday: Off/Total Rest
  • Notes: It's important to "taper" this week, you have a fun weekend ahead!


Here's an image-free version of the schedule for printing. Have fun training and racing!


Related Content:
Get Fit For 2010: Fave Workout, Couch to 5K
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Tips For Going From Road to Trail


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