5k
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Coach Carrie's 5K Advanced Plan - 8 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
Are you ready to set a new PR, are you ready to push yourself, are you ready to commit? Then lets do this. I am here to help you get after it for the next 8 weeks and run a fast 5K at the end. I want you to commit to
5-6 days of working out each week but then you have to promise to really rest, my rest days are complete rest, but you do you. There is an option to cross train, there are options to switch days around if need because we all know things happen, and there is the plan written out to help you stick to it as is. Whatever way you do it, I just want to make sure you have fun and work hard. Lets GO!
SAMPLE WEEK
Monday
Rest Day
Rest Day
Other - Notes
Recommended Warm Up for Workout Days
I highly recommend on your "workout days" to do your suggested WU run, then before you go into your workout, do some light stretches, some drills such as high knees, kick butts, A's, B's, Carioca, and quick feet. End with a few short sprints (like 10 seconds each with 30 seconds REC) to get your heart rate up and increase blood flow!!! When I am going through my drills and stretches, that is the time I really think about what the purpose is of the workout is and make sure I understand the task at hand. Now it is time to get focused and time to GET AFTER IT!
Other
Pacing Key
Easy-true warm up mode. Shaking things out, able to carry on a full conversation and then some. 4-5 out of 10 30-45 seconds slower then your marathon pace Conversational- Being able to tell someone a story or about your day with some big breaths but nice and comfortable. 5-6 out of 10 30-seconds slower then your marathon pace Short Answer pace- Threshold pace or close to your half marathon pace. Can reply to a question but not tell your life story! 😜 ie. Coach asks runner, “How are you feeling? Runner says, “Bring it on Coach!” 7-8 out of 10 Hard Pace- VO2Max effort, 5-10K pace I feel good but when is this going to end! 8-9 out of 10 Sprint pace- 1 mile pace 9 out of 10. Feel the burn! All Out Pace- 10 of 10 Balls to the wall! No talking just want to puke!
Tuesday
Run
Here We GO!
Nice and Easy 30 Minutes of movement at easy to conversational pace. Don't worry, I will bump you up fast. This is just the first week!
30:00 min
Wednesday
Rest Day
Rest Day
Thursday
Run
On and Off
15 Min WU(Warm Up) at Easy Pace, 15 Minutes of 1 Min On(Short Answer), 1 Min Off(Conversational Pace), 10 Minute CD(Cool Down) at Easy Pace. On=Short Answer Pace Off=Conversational Pace
40:00 min
Friday
Run
30 Minutes Easy
Recovery run after your workout yesterday. You are having a great start to this program!
15:00 min
Saturday
Cross Training
When cross training, it is recommended to do something that is non-impact. Examples are swimming, cycling, aqua jogging, yoga, elliptical, etc. There is a recommended time for cross training on this plan without specifics workouts for that day. It is meant to be a recovery day or a day with less stress on your body. This is meant to be done at a conversational pace.
45:00 min
Sunday
Run
First Long Run
Nice and Easy Run. You should be able to have a full conversation with someone next to you if there is a training buddy!
50:00 min
OVERVIEW
Run
3 mi
26 hrs
38 workouts
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