Here is a quick sample of a training program for an 18-year-old 3000m-5000m runner. I thought I would put this one up as it is a little different to how I would normally program. Less specific running and more volume.
90min Long Run – Easy Pace (4:30min/km) with 4x100m strides. Sunday’s run also includes a weigh-in pre and post long run to determine hydration status.
60min Medium Easy Run with 4x100m walk back @ mile pace
Alternations 8x(600m @ 3:07min/km + 1000m @ 3:43min/km). The idea with this session is to become comfortable at close to 5km pace. Since this is the first time running this session achieving the 600m time, while the 1000m time is secondary. However, before progressing we need to achieve both.
Recovery Run 30min at 4:30min/km +. 20min of Mobility Work.
3x5x200m w 1min Rest in 32s and 3min between sets. Aiming to get through the work relaxed and comfortable, maintaining a good cadence, rather than getting too long in your stride.
Non-negotiable Rest Day. 20min of Mobility.
5km Tempo @ 3:00-3:10 + 4x100m Strides @ Mile Pace. This session is also capped by heart rate, nothing higher than 170BPM.
All sessions include a 15min warm-up and warm-down run, plus drills and strides. While on the surface this week doesn’t look too grand, the weekly mileage is around 80km.