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

Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing: The Running Pyramid, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Other Book Ordering Options
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is 5K Running schedule: Hill training for intermediate or moderately intensive 5K runners, from 10K & 5K Running Training & Racing, by David Holt