5K TRAINING PLAN 2020 YUP, IT’S THE PLAN I USE! SUNDAY WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY by Chris Lundstrom OFF OFF or 30 min cross train 12 min of 2 min run/1 min walk 15 min run w/ 4x30 sec pickups 10 min easy run RACE DAY! Pickups = fast but controlled running w/ 1 min easy jog between. Tempo = moderately hard effort. If broken into intervals, take short recovery (1-2 minutes) Core = planks, crunches, back extensions, bird dogs, lateral leg raise (or substitute any exercise for the hips, back, and abs) 2/10 2/17 2/24 3/2 3/9 3/16 Chris Lundstrom is the Head Coach of Minnesota Distance Elite. He was a three-time Olympic Marathon Trials qualifier and has earned a Ph.D in Exercise Physiology. OFF OFF OFF OFF OFF 20 min run w/ 6x30 sec pickups 20 min run w/ 8x30 sec pickups 20 min run w/ 8x30 sec pickups 20 min easy run w/5 min temp + 4x15 sec pickups OFF or 30 min cross train OFF or 30 min cross train OFF or 30 min cross train OFF or 30 min cross train OFF 15 min of 2 min run/1 min walk 20 min easy run w/10 min tempo 20 min easy run w/10 min tempo 25 min run w/15 min tempo 25 min run w/15 min tempo 20 min easy run OFF Core work and 20 min cross train Core work and 20 min cross train Core work and 20 min cross train Core work and 20 min cross train Core work and 20 min cross train 15 min easy run 20 min easy run 20 min easy run 20 min easy run 20 min of 2 min run/1 min walk 24 min easy run 28 min easy run 30 min easy run 25 min run w/ last half faster than first

Hot Dash 5K Training Plan - Twin Cities Marathon · 5K TRAINING PLAN 2020 YUP, IT’S THE PLAN I USE! WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY by Chris Lundstrom

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5K TRAINING PLAN 2020 YUP, IT’S THEPLAN I USE!

SUNDAYWEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

by Chris Lundstrom

OFF OFF or 30min cross train

12 min of 2 minrun/1 min walk

15 min run w/ 4x30sec pickups

10 min easy run

RACE DAY!

Pickups = fast but controlled running w/ 1 min easy jog between.Tempo = moderately hard effort. If broken into intervals, take short recovery (1-2 minutes) Core = planks, crunches, back extensions, bird dogs, lateral leg raise (or substitute any exercise for the hips, back, and abs)

2/102/17

2/243/2

3/93/16

Chris Lundstrom is the Head Coach of Minnesota Distance Elite. He was a three-time Olympic Marathon Trials qualifier and has earned a Ph.D in Exercise Physiology.

OFF

20 min run w/ 6x30sec pickups

20 min run w/ 8x30sec pickups

20 min easy runw/5 min temp

+ 4x15 sec pickups

OFF or 30min cross train

OFF

15 min of 2 minrun/1 min walk

20 min easy runw/10 min tempo

25 min runw/15 min tempo

20 min easy run OFF

Core work and20 min cross train