How To Get Race Ready In 4 Weeks
- By Caitlin Chock
- Published Nov. 27, 2012
- Updated Jan. 7, 2013 at 5:24 PM UTC
4-Week Training Plan
Racing in a month? Give this 4-week training plan from Coach Alicia Shay a shot.
Week 1
Monday: Easy Run
Tuesday: Threshold Workout – 4 x 1 mile with 1 minute recovery jog, 4 minute jog, 6 x 20 second strides with 60-90 seconds recovery
Wednesday: Recovery Run
Thursday: Easy Run with 4-6 x 20 second strides
Friday: Race Paced – 4-8 x 3 minutes at goal race pace with 2 minute recovery jog*
Saturday: Longer Recovery Run
Sunday: Rest
Week 2
Monday: Easy Run
Tuesday: Threshold Workout/Strides- 2-3 x 2 miles with 2 minute recovery jog, 6-8 x 30 second strides with 60-90 seconds recovery*
Wednesday: Recover Run
Thursday: Easy Run and 4-6 x 20 second strides
Friday: Race Paced: 10-15 x 1 minute at goal race pace with 1 minute recovery jog*
Saturday: Recovery Run
Sunday: Rest
Week 3
Monday: Longer Threshold Workout — 4-6 mile threshold run, 4 minutes recovery, 6-8 x 30 second strides*
Tuesday: Recovery Run
Wednesday: Easy Run and 4-6 x 20 seconds strides
Thursday: Easy Run
Friday: Goal Race Pace Predictor- 4-6 x 1000 meters with 3-4 minute recovery jog*
Saturday: Recovery Run
Sunday: Rest
Week 4
Monday: Easy Run
Tuesday: Threshold Workout- 3 x 1 mile with 2 minute recovery jog
Wednesday: Easy run
Thursday: Rest
Friday: Easy Run and 8 x 20 second strides
Saturday: Easy Shake-out Run
Sunday: Race Day
*Number of repeats depend on race distance, 5k versus 10k training
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About The Author:
Caitlin Chock set the then National High School 5k Record (15:52.88) in 2004. Still an avid runner, she works as a freelance writer and artist.
FILED UNDER: Training TAGS: 5K training / 5K training plans / Interval Training / Pacing / threshold workouts / training volume