Bergen 5k Plan

Bergen 5k Plan

Each week contains 2 workout days and one long run of at least 90 minutes. If you are running less than 30 miles per week only do the green workout, if you are doing more than 30 miles per week do both.
Also recommended is 8×8 second hill sprints once a week, and 6×150 accelerator strides on 2 easy days a week.
All other days are 6-10 miles easy.

Pacing (Use Calculator for training paces http://roadkillracing.com/pace-calculator/)
Tempo: 10K-Half Marathon Race Pace
Interval: 3000M-5000M Race Pace
Repetition: 1 Mile Race Pace
Hills: 5000M Effort

Rest
All rest is active recovery.  So typically a 2 minute rest will be 400m of jogging 60 seconds rest would be 200m jogging.

Week 1 June 8-June 14

  1. 4×1200 @Interval with 2 minutes recovery
  2. 3 mile Tempo

Week 2 June 15-June 21

  1. 8×60 second hills with 3 minutes recovery
  2. 3 mile Tempo

Week 3 June 22-June 28

  1. 6×1000 @Tempo with 2 minutes recovery
  2. Race 3-5 miles or (3×1 mile @Interval with 2 minutes recovery)

Week 4 June 29-July 5

  1. 6×90 second hills with 3 minutes recovery
  2. 1×1 mile @ interval 3 minutes recovery 2×800 @ interval 2 minutes recovery 4×400 @ interval 60 seconds recovery

Week 5 July 6-July12

  1. 4 miles @Tempo
  2. 4×400 @Rep 4×800 @Interval 4×400 @Rep with 2 minutes recovery

Week 6 July 13- July 19

  1. 16×200 @Rep 60 seconds recovery
  2. Race 3-5 miles or (5×1200 @ interval 2 minutes recovery)

Week 7 July 20-July26

  1. no workout
  2. 8×800 @Interval with 2 minutes recovery

Week 8 July 27- August 2

  1. 4×1000 @tempo with 1 minutes recovery 5×200 @rep with full recovery
  2. 3×1 mile @ goal race pace 3 minutes recovery

Week 9 August 3-Race day August 8

  1. 3 (3 x400M) progressive speed taper.  5k pace 100m recovery . 5k pace- 3 seconds 200m recovery. 5k pace-6 seconds 400m recovery (7 days out)
  2. 3(2x200m) progressive speed taper.  5k pace-2 seconds. 5k pace-4 seconds. 5k-6 seconds all with 400m recovery (4 days out)

 

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