Run your fastest 5K
This plan is for runners who’ve logged at least 20 miles per week for a few months. On days with options, intermediate runners should choose the lower end; advanced runners, the higher.
CROSS-TRAIN Cycle, swim, do a fitness class or strength-train.
SPEED Add 1-2 miles warm-up (plus strides and dynamic stretches), 1-2 miles cool-down. Do reps at close to 5K goal pace. To recover, jog half the distance of the previous repeat.
HILLS Add 1-2 miles warm-up (plus strides and dynamic stretches), 1-2 miles cool-down.
STRIDES Roughly 100m pickups, peaking around 5K pace. Recover fully between each so you can give your best to every effort.
LONG Intermediate runners run shorter; advanced go longer.
TEMPO Start after 1-2 miles jogging. Run at a ‘comfortably hard’ pace (slightly faster than your halfmarathon pace).