Planning For A 5k PR

For the past 4 years my focus while training has been to increase the distance that I can run. During that time, I have become a stronger and more efficient runner and naturally have become faster. However, I have never actually focused on developing speed. During that time, I have really enjoyed pushing myself to go farther and farther, but after checking several races off my bucket list it is time to start shifting my goals to running faster.

To get things started off, I have set a goal to run a 5k PR by the end of the year and am targeting the Des Moines Turkey Trot 5k to do just that. My current 5k PR of 28:39 was set during a 5 mile training run on September 10, 2016. I have been training about 1 minute per mile slower than I was at this point last year, and I am about 15 - 20 lbs  heavier (mostly muscle) so I have some ground to make up.

With all of that in mind, I have set up an 8 week training program that, along with good racing conditions on Thanksgiving, should give me a good chance at breaking that previous PR time. My training program will include several days a week of high intensity running while mixing in plenty of recovery time. I have spent most of my year splitting time between running, cycling, and swimming but with my triathlon season in the rear view mirror, I will only be including 2 days of swimming and 2 days of cycling per week. Those 4 workouts will also have the intensity and distance/time dialed back significantly. In addition, I will be shifting from training 6 days a week down to only 5 days a week to allow for extra recovery. I have laid out my run training program below:

Monday:
Tempo Run (30 - 45 minutes)
Strength Training
Lap Swim (Easy)

Tuesday:
Rest and Recovery

Wednesday:
Interval Run (Progressive 200 or 400 yard intervals)
Strength Training
Lap Swim (Sprints)

Thursday:
Run (3 - 5 Miles Easy)
Bike (15 - 20 Mile hills or intervals)
Strength Training

Friday:
Rest and Recovery

Saturday:
Pace/Fast Run (4 - 6 Miles)
Bike (15 - 25 Miles Easy)

Sunday:
Long Run (60 - 90 Minutes Easy)
Strength Training

As mentioned in a previous post, my off season this year is going to involve getting refocused on losing weight and getting lighter. Although my off season won't "officially" start until after Thanksgiving, I am already planning and starting to implement my off season nutrition to support weight loss. The reason that I bring this up is that it will probably take awhile for me to find the correct balance to fueling the more intense running workouts while trying to lose weight. My hope is that by starting early, I will go into the holidays with a solid plan and a good head start on my off season plans.

I will keep you updated on my progress throughout this training cycle and hopefully I will be sitting atop the PR mountain come Thanksgiving day. For now, time to get back after it!