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Wednesday, March 22, 2006

Robb Runner's 5 K in 20 Minute Program

Robb Runner: "
Robb Runner's 5 K 20 Minute Goal / Plan:

Week Starting Sunday 19 MAR 2006:
Monday Rest
Tuesday 5 miles
Wednesday 2 miles
Thursday 5 miles
Friday Rest
Saturday 7 miles

Week Starting Sunday 26 MAR 2006:
Sunday Rest
Monday Rest
Tuesday 5 miles with 4x800m @ 3:18 min, 4x400m @ 1:36 min
Wednesday 2 miles
Thursday 6 miles
Friday Rest
Saturday 8 miles on a hilly route

Week Starting Sunday 2 APR 2006:
Sunday Rest
Monday 2 miles
Tuesday 6 miles with 3x1200m @ 4:58 min, 2x800m @ 3:12 min
Wednesday 2 miles
Thursday 6 miles with 1 mile @ RPE 3-6
Friday Rest
Saturday 9 miles

Week Starting Sunday 9 APR 2006:
Sunday Rest
Monday 3 miles
Tuesday 6 miles with 1x1600m @ 6:37 min, 1x1200m @ 4:48 min, 1x800m @ 3:12 min, 2x200m @ 44 sec
Wednesday 2 miles
Thursday 7 miles with hills
Friday Rest
Saturday 10 miles on a hilly route

Week Starting Sunday 16 APR 2006:
Sunday Rest
Monday 3 miles
Tuesday 6 miles with 4x200m @ 48 sec, 1x1600m @ 6:24 min, 1x1600m @ 6:37 min, 4x200m @ 44 sec
Wednesday 3 miles
Thursday 7 miles with 2 miles @ RPE 3-6
Friday Rest
Saturday 9 miles"

Robb's got a great plan to get his 5K under 20 minutes. Just like Robb, we're runners also and wish him the best and hope he's able to achieve this goal.


WM

PS Robb's plan leads up to race day Sunday 11 JUN 2006 check out the link to get the full program. Don't be shy make some suggestions if you think he could do better.

Alternately post your program here if you think its better.

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