5k race plan
October 28, 2024
TL;DR: I'm starting a 7-week 5K performance plan from Daniels' Running Formula, by Jack Daniels.
The plan is divided into three phases: Phase II (Initial Quality) for speed and strength foundation,
Phase III (Transition Quality) for intense, peak-load training, and Phase IV (Final Quality)
for tapering and race prep. Since the 5K is largely aerobic, training focuses on maximizing aerobic capacity, efficiency, and lactate threshold with a mix of repetition (R), interval (I), and threshold (T) workouts. I'll run around 100 km weekly (4 easy days, 3 quality days) and add three weekly strength sessions from Garmin workouts for full-body conditioning.
After finishing 4 weeks of a plan focused on weight reduction, I start a plan
focused on performance in a 5k race. The plan is taken from the book Daniels' Running Formula,
by Jack Daniels 1. I will follow the plan for 7 weeks which will be distributed as follows:
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3 weeks at Phase II: This is the IQ phase, which stands for Initial Quality training. The focus here is on building speed and strength through higher-intensity workouts, setting a solid foundation for quality training. During these weeks, I'll emphasize steady runs, threshold runs, and controlled intervals to improve both endurance and running economy.
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3 weeks at Phase III: Known as the TQ or Transition Quality phase, this is the most demanding part of the plan. Workouts will be intense and varied, with a mix of intervals, tempo runs, and goal-pace efforts. The aim is to build up to peak training loads while adapting the body to the increased demands.
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1 week at Phase IV: This is the FQ or Final Quality phase, focused on reaching peak performance. The final week will be about sharpening and tapering—lighter volume and high-intensity sessions to maximize race-day readiness.
Daniel emphasizes that the 5K is largely an aerobic event, with the race typically performed at around 95 to 98% of VO2max.
Therefore, effective training for this distance should focus on boosting aerobic capacity, movement efficiency, and lactate threshold.
This involves a strategic blend of R (repetition) running, I (interval) training, and T (threshold) running.
R running develops speed and form, while I training pushes the VO2max limit, increasing the body's ability to sustain high-intensity efforts.
T running, or threshold running, hones in on the lactate threshold, helping the body to manage lactic acid buildup during sustained efforts.
By combining these types of workouts, the training plan not only enhances endurance but also prepares the runner for the specific demands
of a fast-paced 5K race.
My goal is to run around 100 kms per week, divided into 4 days of easy running and 3 days of quality sessions.
In Phase II, the plan introduces a mix of workouts, emphasizing R sessions but gradually incorporating some T and M-pace efforts to improve lactate threshold
and running economy. Week 1 includes a L (long) run, a R session, and a combined R-T-R session, which adds a touch of variety to keep me
engaged while developing speed.
I will combine this training plan with a strength plan. I will do three strength sessions per week.
These sessions will contain exercises that involve the whole body and will last approximately 1 hour.
I have extracted the sessions from the Garmin default workouts.
Footnotes
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Daniels, J. (2013). Daniels' running formula. Human Kinetics. ↩