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Training Program
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Running
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Advanced/Elite 5K
Day 015 - Long tempo run
Long tempo run of 7-10 miles, picking up the tempo for the last 5 minutes.
Day 016 - REST DAY
Play with your friends and family day (unless their idea of fun is working out).
Day 017 - Increasing intensity
WU: 1-2 miles easy jog, stretch and 6 x 100m stridesMain Set: 6 x 800 with 1 lap recoveryWD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog
Day 018 - Easy Run Day
Easy 5-8 miles
Day 019 - Easy run and strides
Easy 5-7 miles followed by strides.
Day 020 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m strides.Main Set: 2-3 x 4 x 300's with 100m jog recovery between 300' and 1 lap between the sets. WD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog.
Day 021 - Active Rest Day
30-60 minutes of active rest.
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