Closer 2 the Run - PR Running Plan
Closer fam! I know you are super stoked for this years Closer 2 the Run, so I put together an 8 week structured running program to help you set a personal record while also getting in great shape for vacation in paradise. Win win!
The first step will be identifying what your goal time will be for this years 5k.
Let's say hypothetically your goal is to run a sub 25 minute 5k.
If you run at a pace of 8:00 per mile that equates to just under with a finishing time of 24:51
You will use that goal pace of 8:00/mile throughout this program.
*note: days each week do not need to be done consecutively, it is fine to give yourself a rest or gym day in between. Running every other day is more ideal.
If you have questions make sure to hit me up on IG @coachmyers_gutcheck
Week 1
Day 1
6 minute warm up jog
4 x 1 minute at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
4 x 1 minute at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
4 x 1 minute at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
Day 2
20 minute moderate pace run (slower than goal pace but faster than a jog)
Day 3
45 minute easy long run, can incorporate some walking or can be done on a bike
Week 2
Day 1
6 minute warm up jog
4 x 1 minute at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
4 x 1 minute at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
4 x 1 minute at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
Day 2
25 minute moderate pace run (slower than goal pace but faster than a jog)
Day 3
45 minute easy long run
Week 3
Day 1
6 minute warm up jog
5 x 1.5 minutes at 5k goal pace, 1.5 minutes rest in between
- Jog 3 minutes
5 x 1.5 minutes at 5k goal pace, 1.5 minutes rest in between
- Jog 3 minutes
Day 2
30 minute moderate pace run (slower than goal pace but faster than a jog)
Day 3
45 minute easy long run
Week 4
Day 1
6 minute warm up jog
5 x 1.5 minutes at 5k goal pace, 1.5 minutes rest in between
- Jog 3 minutes
5 x 1.5 minutes at 5k goal pace, 1.5 minutes rest in between
- Jog 3 minutes
Day 2
30 minute moderate pace run (slower than goal pace but faster than a jog)
Day 3
45 minute easy long run or Bike
Week 5
Day 1
6 minute warm up jog
5 x 2 minutes at 5k goal pace, 2 minutes rest in between
- Jog 3 minutes
5 x 2 minutes at 5k goal pace, 2 minutes rest in between
- Jog 3 minutes
Day 2
30 minute moderate pace run (slower than goal pace but faster than a jog)
Day 3
50 minute easy long run or Bike
Day 4
6 minute warm up jog
4 x 5 minutes at 5k pace +1 minute (if your goal pace for the 5k is 8 min/mile, run these intervals at 9 min/mile pace). Rest/walk 2 minutes between sets
Week 6
Day 1
6 minute warm up jog
5 x 2 minutes at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
5 x 2 minutes at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
Day 2
35 minute moderate pace run (slower than goal pace but faster than a jog)
Day 3
50 minute easy long run or bike
Day 4
6 minute warm up jog
3 x 6 minutes at 5k pace +1 minute (if your goal pace for the 5k is 8 min/mile, run these intervals at 9min/mile pace). Rest/walk 2 minutes between sets
Week 7
Day 1
6 minute warm up jog
5 x 2 minutes at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
5 x 2 minutes at 5k goal pace, 1 minute rest in between
- Jog 3 minutes
Day 2
35 minute moderate pace run (slower than goal pace but faster than a jog)
Day 3
50 minute easy long run or Bike
Day 4
6 minute warm up jog
4 x 4 minutes at 5k pace + :30 (if your goal pace for the 5k is 8 min/mile, run these intervals at 8:30 min/mile pace). Rest/walk 2 minutes between sets
6 minute cool down jog
Week 8
Taper
2 Days x 20-30min easy jog
See you at the Hard Rock!!!
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