How To Train For A Race In 4 Weeks

Four purposeful weeks of training can get you ready for the starting line. Photo: www.shutterstock.com

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: Recovery 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

RELATED: 5K Training Center

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

*The number of repeats depends 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.

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