5K Running schedule: Hill training for intermediate or moderately intensive 5K runners, from 10K & 5K Running Training &Racing, by David Holt
go here for hill running details
Most runners need phase one to get a base and learn how to run fast with economy
10K specialists are likely to run longer hill repeats, the rest of this 5K training will prepare you for your 10K races.
Phase Two of 5K Training.
Moderately intensive runners, or intermediate runners, run fairly hard twice a week. These runners will retain fartlek running once per week and change the other fartlek run to hill repeats:
Day one: warmup and cooldown 2 miles each: 4 miles fartlek running = 8
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: Hill repeats...see above connection
Day six: easy 8 mile run
Day seven: rest
Total mileage is 40-42
After 8-10 weeks of hill running, enjoy a race or two. Take two miles off of all 5 runs; run half your usual hill session. Don't run any faster in training than in prior weeks, then use your fresh legs to run a decent 5K race.
If hill running is your strength, you may only need two to four weeks at this phase. Confirm your hill running ability. Rarely go more than 14 days without running hills.
then cruise to the anaerobic threshold running schedule
Gentle transition from beginner to intermediate runner
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