5k race schedule: 10 week peaking phase for intermediate or moderately intensive 5K racers

Remember: Only run these long reps at or faster than 2 mile pace if you’ve already done 
reps of 600 meters as described in Interval training. 

Your race peaking schedule for the first 8 weeks.

Day one: 3 miles of long intervals as outlined below. Total 7 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest

Day five: warmup and cooldown: 4 miles of hilly fartlek training for a relaxed yet 
quality training session: alternate with 4 milea at anaerobic threshold; 
and  4 miles of short intervals as in phase four. Total 8 miles
Day six: easy 8 mile run
Day seven: rest
Total training mileage is 40-42


Then decrease mileage while running the last three interval sessions like beginner racers did...but run the 1,000s (and run 36, then 30 and 21 miles per week)

	Pick a 5K race and run your own variation of these sessions every 7-10
days.
5 x 800 meters at one second per lap faster than 2 mile race pace
4 x 1,200 meters at two mile race pace
6 x 800 meters at faster than 2 mile race pace
3 x one mile at 5 seconds faster than 5K race pace
4 x 1,000 meters at faster than 2 mile race pace
3 x one mile at 5 seconds faster than 5K race pace
4 x 1,000 at faster than 2 mile race pace
Race 5,000 meters, or run 3 x one mile at 5K race pace
4 x 1,000 at two mile race pace
Race the big 5K race

Remember: Only run these long reps at or faster than 2 mile pace if you’ve already done 
reps of 600 meters as described in Interval training. 

10K runners finally have something different to run. No need to run faster than 2 mile race pace. you can run all the long reps at 5K pace if you wish. But, You'll run longer reps at 5K to 5 mile race pace.


10K specialists run here for more details on your peaking sessions.
The logic for running long reps and resting in the peaking phase
Gentle transition from beginner to intermediate runner
5K peaking for beginner runners

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
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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 is the 5k race schedule: 10 week peaking phase for intermediate or moderately intensive 5K racers.