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CF 35M5M
CF 35M5M
This program has been used successfully by thousands of athletes. You're next!
This program is a targeted specific program to prepare athletes for the 5 mile distance. It is suitable for intermediate to
advanced athletes looking to run the 5 mile in 30-40 mins. The prescribed running paces in the program are designed
specifically to prepare you for a 35 min 5 mile.
This program is written by Nick Leman.
The program consists of 4 runs per week for 12 weeks. The program is broken into 3 x 4 week blocks with the volume &
intensity progressing throughout the program. The high line focus of the program is lactate threshold development, as Nick is a running coach, high performance manager &
Combat Fitness | Running this is the main determinant of performance over a 5 mile distance. There is also co emphasis on the development of physiotherapist. He has extensive experience working with
35 Minute 5 Mile Program V02 max and aerobic efficiency. professional international & Olympic athletes both in
Block 1 - Main focus is aerobic efficiency Australia and the USA, with expertise in running & football.
Block 2 - Main focus is lactate threshold
Block 3 - Main focus V02 development & 5 mile specific prep sessions.
The program finishes with a 5 mile timed trial to test your progress over the 5 miles. Good luck & happy running.
Nick
After the main set, we have a 1x8 min low threshold effort,
to overlay some threshold training on your speed work.
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Overall Week 3
Run - Fartlek Run - Tempo Run - Continuous Run - Continuous Block 1
4 x 60 seconds at 85% effort / 30 seconds at 60% effort 2 x 12 min at 75-80% effort / 2 min rest 60 mins continuous run at 60-70% Week 3
Main 2 min easy jog at 50% 20 mins easy jog
4 x 60 seconds at 85% effort / 30 seconds at 60% effort
Sub Set 8 x 15 sec at 90% effort / 15 sec rest
This week's fartlek moves to 60 seconds at 85% effort and This week's tempo run moves to 12 minutes This is an easy run session to prepare you for tomorrows This week's long run moves to 60
30 seconds at 60% effort. long run. There is no warm up, just complete a 20 min easy mins. You can build the intensity slight
The pace feel sustainable, and within yourself jog, and then the 8 x 15 second reps. in th middle 20 mins, so that it looks
The overall intensity is medium like 20 min easy, 20 min medium, 20
Info
The key to the session is to get the timings correct and to The pace & heart rate should remain steady at min easy
make sure the entire main set is continuous, without 75-80% HR max, rather than fluctuating up & down
stopping.
After the 4 min rep you go straight into a 2 minute jog, which
Info leads straight into the first 75 sec effort. The 30 sec rest her
is stand still rest. After the last 75 sec effort you go straight
into an easy 2 minute jog, which leads straight into the next
4 min effort.