Training plans call for running 1-2 key workouts per week. Plans include primary and secondary key workouts. Primary workouts stress your body in a way that gets you ready for your specific race. Secondary workouts focus more on speed and help support your next primary workout.
Guidelines
- Run 2-5 days per week
- Space your key workouts so that you have at least 48-72 hours of recovery between key workouts
- Key workouts should begin with a 1/2 mile to 1-mile warmup
- Run the second key workout only if you are feeling completely recovered
- On the non-key workout days rest, walk, cross-train, or run easy 20-60 min
- You can substitute a race of approximate workout length for a key workout
- Run key workouts at maximum speed and intensity
- Start at a pace that allows you to finish faster than you started
- On your easy runs, incorporate occasional 10-20 second sprints during the course of your run. Include 1-2 sprints per mile
5k
The 5k plan assumes you can run at least 3 miles
Primary Key Workouts
- 2-4 mile time trials
- 6 x 1/2 mile w 1 min rest
- 3 x 1-mile w 2 min rest
Secondary Key Workouts
- 1-2 mile time trials
- 12 x 1/4 mile w 45-sec rest
| Week | Key Workout 1 | Key Workout 2 (optional) |
|---|---|---|
| 1 | 5k time trial | 6 x 1/2 mile w/ 1 min rest |
| 2 | 3 x 1 mile w/ 2 min rest | 1-2 mile time trial |
| 3 | 2-4 mile time trial | 12 x 1/4 mile w/ 45 sec rest |
| 4 | 6 x 1/2 mile w/ 1 min rest | 1-2 mile time trial |
| 5 | 3 x 1 mile w/ 2 min rest | 12 x 1/4 mile w/ 45 sec rest |
| 6 | 2-4 mile time trial | 1-2 mile time trial |
| 7 | 3 x 1 mile w/ 2 min rest | 1 mile at 5k pace |
| 8 | 5k Race |
Aaron Olson 
Does 2-4 mile time trial mean I run 4 miles as fast as I can, then rest for some time, then run 4 miles as fast as I can again, on the same day? If so, how do I decide how long to rest?
Or does it mean I run somewhere between 2 and 4 miles as fast as I can?
I have the same question about the 1-2 mile time trials… Is it 2 separate time trials or are you suggesting we choose a distance of at least 1 mile or up to 2 miles.
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It means run between 2 to 4 miles as fast as you can. Same with the 1 to 2 mile time trial.
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Hey Aaron, I just finished reading your book and I have a question. Do you recommend taking time off between each training plan? Or, do you recommend “stacking” a training plan on-top-of another? For example, if I finish the 8 week 5K plan could I just start the marathon plan the next week, or would it be better to take a few weeks off? Furthermore, do you use your low mileage/high intensity plan year round? Thank you in advance for your time in answering these questions. Awesome book by the way!
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Adam, always listen to your body if you’re feeling good I don’t recommend taking any time off. If you’re feeling tired out then take a few days or a week off. Thanks for the kind words.
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