This TeamKattouf 12-week Advanced 5,000m(5k) Race Plan was built by Gail Kattouf and Dr. Rick Kattouf II and is designed for the runner who is looking to train for a fast 5,000M (5K). Ideally the runner should have a well developed base of 25-35 miles a week. This plan focuses on increasing lactate threshold through the use of interval training; developing a strength and power through drills and strength training; and the ability to pace oneself to a negative split performance.
Have access to basic strength training equipment
Have a heartrate monitor (recommended)
Have been running for > 6 months
Have atleast 6 weeks of base mileage (25-35 mile/week)