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Training Program
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Running
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Advanced/Elite 5K
Day 001 - Welcome to your training program!
Rest Day
Day 002 - Last Day of Orientation
Two week adjustment to program
Day 003 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m strides. Main Set: 4 x 800 with 2 lap recoveryWD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog
Day 004 - Easy Run Day
Slow run 5-7 miles
Day 005 - Easy Run Day
Slow run 5-7 miles
Day 006 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m stridesMain Set: 8 x 400 with 1-2 lap jog recoveryWD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog
Day 007 - Active Rest Day
30-60 minutes of active rest
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