This plan balances speed, endurance, strength, and recovery to help you improve sustained speed over 5 miles while preventing burnout or injury.
📌 Current Goal: Run 5 miles at a 6:32/mile pace
📌 Weekly Mileage Target: 35-45 miles
📌 Key Workouts: Speed intervals, tempo runs, long runs, and strength training
🗓️ Weekly Training Schedule
Monday: Speed Intervals (VO2 Max Development)
🏃 Speed Workout (Track or Flat Surface)
Main Set:
6 x 800m @ 6:10-6:20 pace (90-120 sec rest between reps)
4 x 200m fast @ sub-6:00 pace (45 sec rest)
Cooldown: 1.5 miles easy + strides
✅ Why? Builds speed endurance, lactate threshold, and running economy
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Tuesday: Easy Run + Strength Training
🏃 6-7 miles @ 7:30-8:00 pace (easy, relaxed effort)
💪 Strength Focus (30 min):
Bulgarian split squats (3×10/leg)
Single-leg deadlifts (3×10)
Core: Hanging leg raises (3×12), Russian twists (3×15)
Calf raises (3×15)
✅ Why? Active recovery + builds leg power for speed endurance
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Wednesday: Tempo Run (Threshold Training)
🏃 7 miles total
Warm-up: 2 miles easy
Main Set: 4 miles @ 6:40-6:45 pace (just above goal race pace)
Cooldown: 1 mile easy
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Work in progress
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