TRAINING PLAN
TRAINING
53
HOW TO TRAIN FOR
THE CARLSBAD 5000
ALL DAY 20K
PHOTO: ISTOCKPHOTO.COM
Here’s an 8-week training tune-up
program to help you endure four 5K
races in one day on April 2, 2017!
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MILEAGE
1
EASY
RUN: 5
MILES
REST
EASY RUN: 3-5 MILES
+ STRENGTH TRAINING
(GYM, CROSS-FIT, YOGA, PLANKS,
CORE, ETC.)
EASY RUN:
5-7 MILES
+ STRENGTH
TRAINING
EASY RUN: 6 MILES
+ 4–6 X 20-SECOND
STRIDES
REST
LONG RUN: 10 MILES
W/ LAST 2 MILES AT GOAL
HALF-MARATHON
RACE PACE
30-35
2
EASY
RUN:
5 MILES
STRENGTH
TRAINING
(GYM,
CROSS-FIT,
YOGA,
PLANKS,
CORE, ETC)
INTERVALS: 8 MILES
2-MILE WARM-UP, 6-8 X 400M AT
5K PACE W/ 200M JOG RECOVERY
BETWEEN REPEATS,
2-MILE COOL-DOWN
EASY RUN:
5-7 MILES
+ STRENGTH
TRAINING
REST
LONG RUN: 11 MILES
+ 4–6 X 20-SECOND
STRIDES
35-40
3
EASY
RUN:
5 MILES
STRENGTH
TRAINING
HILL REPEATS: 8 MILES
8 X 60-SECOND HILL REPEATS AT
HARD EFFORT W/ 2-MIN RECOVERY
BETWEEN REPEATS,
2-MILE COOL-DOWN
EASY RUN:
5-7 MILES
+ STRENGTH
TRAINING
EASY RUN: 8 MILES
+ 4–6 X 20-SECOND
STRIDES
REST
LONG RUN: 13 MILES
W/ LAST 5 MILES AT
SLIGHTLY FASTER PACE
40-45
4
EASY
RUN:
5 MILES
STRENGTH
TRAINING
INTERVALS: 9 MILES
2-MILE WARM-UP, 4 X 1 MILE AT
10K PACE W/ 400M JOG RECOVERY
BETWEEN REPS, 2-MILE COOL-DOWN
EASY RUN:
6-8 MILES
+ STRENGTH
TRAINING
EASY RUN: 6 MILES
+ 4–6 X 20-SECOND
STRIDES
REST
TEMPO RUN: 10 MILES
2-MILE WARM-UP, 6 MILES
AT HALF-MARATHON
RACE PACE,
2-MILE COOL-DOWN
35-40
5
EASY
RUN:
5 MILES
STRENGTH
TRAINING
FARTLEK: 8-10 MILES
10 X 1:30 ON/1:30 OFF MID-RUN
EASY RUN:
6-8 MILES
+ STRENGTH
TRAINING
EASY RUN: 8 MILES
+ 4–6 X 20-SECOND
STRIDES
REST
LONG RUN: 11-14 MILES
AT A MODERATE PACE
40-45
6
EASY
RUN:
5 MILES
STRENGTH
TRAINING
INTERVALS: 11 MILES
2-MILE WARM-UP, 2 X 3 MILES AT
GOAL HALF MARATHON PACE W/
1 MILE JOG RECOVERY BETWEEN
REPS, 2-MILE COOL-DOWN
EASY RUN:
7-9 MILES
+ STRENGTH
TRAINING
EASY RUN: 6 MILES
+ 4–6 X 20-SECOND
STRIDES
REST
LONG RUN: 10-15 MILES
W/ LAST 4 MILES AT A
SLIGHTLY FASTER PACE
40-45
7
EASY
RUN:
5 MILES
STRENGTH
TRAINING
INTERVALS: 8-10 MILES
6-8 X 800M AT 10K PACE W/ 400M
JOG RECOVERY BETWEEN REPEATS
2-MILE COOL-DOWN
EASY RUN:
4-6 MILES
EASY RUN: 6 MILES
+ 4–6 X 20-SECOND
STRIDES
REST
EASY RUN: 9-12 MILES
+ 6 X 20-SECOND STRIDES
35-40
8
EASY
RUN:
5 MILES
EASY RUN:
3-5 MILES
FARTLEK: 5 MILES
5 X 1 MIN ON/2 MIN
OFF MID-RUN
REST
EASY RUN: 3 MILES
+ 6 X 20-SECOND STRIDES
20-30
REST
INTERVALS: 6 MILES
2-MILE WARM-UP, 3 X 1 MILE AT
GOAL HALF MARATHON PACE W/
90 SECONDS RECOVERY BETWEEN
REPS, 2-MILE COOL-DOWN
TEMPO RUN: 10
MILES
3-MILE WARM-UP, 4
MILES AT GOAL HALF
MARATHON PACE,
3-MILE COOL-DOWN