Monday, July 5, 2010

The Shift: 5K Training Plan

Blogger seems to be having some commenting issues.  I get emails on the comments, but they don't show on the site.  I'm researching......

Just like The Byrds sang: To everything - turn, turn, turn, There is a season - turn, turn, turn.... In Phoenix, the season for long runs and lots of miles in the heat has come and gone.  Now is the time for explosive speed while spending as little time outside as possible.  So, for the next 3 months or so, I'll be turning myself...
From this:

To this!!

I sent out a number of tweets asking everyone for advice on 5K plans.  In the end, I incorporated a bit of (the fastest runner I know (virtually)) The Sean as well as (the only redhead in Michigan I know) Morgan.  The Sean had a great formula for intervals as well as good advice for the progression of the plan.  Morgan had the backing of a certified coach, the proven results of a killer PR, and the moxie of someone brave enough to move across the country.

Since I know that I am not a HUGE fan of staring at boring spreadsheets, here is the overall summary of what I am planning.  All of the times are based off of the McMillan Running Calculator using a 19:30 5K time as well as some adjustments for being mostly a long distance runner.
  • Monday: Recovery run
  • Tuesday: Tempo
  • Wednesday: Sorta long run (that will turn into 10 mile runs come marathon time)
  • Thursday: Punching myself in the nads Intervals / Hills
  • Friday: REST
  • Saturday: Long Run
  • Sunday: Bike/Brick/Recovery/Rest (Whatever I feel like basically)
Here it is! Since I had to make it pretty small, click to enlarge.

Conversely, you can click here to check out the google docs version of the spreadsheet.  I really wanted to embed the file on this blog, but for the life of me I can't figure it out.  Help?

Of course, there are a number of ways to make this schedule easier.  For example, you could only do one run on the weekend or remove the recovery run on Monday.  Additionally, you could replace every other tempo run with an easy run to only have 1.5 "hard" days a week.

I had to screw around with the days a bit due to a few trips out of town and the travel associated with that, but overall it is where I wanted to be.  The "changes" will be:

  • 5K time trials (because of the lack of races) every month
  • Shorter long runs on the weekend
  • 6 days of running vs the current 4
  • Lower mileage per day
  • Alternating hard/"easy" days

So, what do you think?  Do you have a specific plan for the summer vs the winter months due to the heat or your race schedule?


Julie said...

Hi Adam,
You and I will be on the 5K train together:) Good luck training you will be a Road Runner before you know it:)

GeorgiaSnail said...

Are you building towards a specific race or is this speed that you are trying to build to convert into faster mary times?

ShutUpandRun said...

I'm probably not the best person to ask. Seems I am always training for the almighty marathon and throwing in shorter races. I don't change my training based on heat b/c CO is just not that hot if you start our early enough (no humidity crap). The only thing that changes are my time goals for the race - so weekly mileage and speedwork fluctuate between training cycles. Told ya I wasn't much help. Good luck

Andrew Opala said...

I love all the tactical stuff you put in here for how you made decisions. This really helps me to improve my personal training abilities and maximizing the tools I have at my disposal.

P.S. the chick with the calculator is pressing "memory recall" but there is nothing in memory! :)

Adam said...

Test comment????

Chad said...

Enjoy your bricks. Those take some getting used to. said...

Awesome plan, you will break 19 in no time (unless you punch yourself in the nads...) : )

Cynthia O'H said...

Looks great. I'm a data person so I love the format. 6:20's scare me - but I have to drop some seconds too. I hit the track the week after next.

Does this mean that you're not running a fall marathon?

RunnuRMark said...

Coming up with a real plan for 5K training still seems like way too much work for me. I still prefer the "do whatever" option. Of course if you end up smoking my 5K PR this year, I might have to re-evaluate. My summer actually tends to be pretty similar (except the running 6 days part). Tempo Tuesday, Interval Thursday, long run on the weekend, and usually a shorter recovery run thrown in somewhere.

sRod said...

6:55 tempo runs?? Jesus.

Good luck!

inspiREDtorun13 said...

So I follow your blog religiously...

I really must have been busy if I'm just now getting to commenting on these posts.

That said. I love that song by The Birds. And this is my first summer training. Usually I've just done winter and fall training. It's so much HARDER than I could have imagined.

I feel like running and running in the heat are two totally different things :-/