Sub 18 minute 5k

This 12 week fully structured plan will take your 5k racing to a whole new level. Improve your overall speed and endurance with track and event specific workouts. Challenge yourself with advanced training and crush your next 5k. These very type of workouts helped the creater of this training, Eric Hamer become a sub 13:30 5,000 meter runner.

Training week example.

Week 1

• Monday: 4-6 miles easy 
• Tuesday: 8 x 400m at 5K pace with 200m jog recovery (approx 85-86 seconds)
• Wednesday: 5 miles easy
• Thursday: 5 miles easy
• Friday: Hill repeats: 8 x 45 seconds uphill, jog back down for recovery. Run at a strong bug sustainable effort, try and get to the same point, if not further up the hill every time.
• Saturday: 4 miles easy or rest 
• Sunday: 7-8 mile long run