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 desigend
specifically to prepae 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 eperience working with
35min 5 mile program V02 max and aerobic efficiency. professional international & olympic athletes both in Australia
Block 1 - Main focus is aerobic efficiency and the USA, with expertise in running & football.
Block 2 - Main focus is lactate threshold
Block 3 - Main focus V02 developent & 5 mile specifc prep sessions.

The program finishes with a 5 mile time trial to test your progress over the 5 mile distance. Good luck & happy running.
Nick

Effort- Heart Rate Zones -

Session Structure: The program uses % effort to prescribe the intensity for most sessions. This means for a session where the % For some sesions, the program will reference target heart rate
Warm Up - 5-15 minute easy jog effort is 85, you should run at 85% or 8.5 out of 10 zones in relation to your max heart rate. As a general guide,
Main Set - detail below calculate your max heart rate as 220-your age.
Sub Set - Have a short break of 2-3 minutes after main set, and then complete sub set (not all sessions have a sub set) Pacing- For example if you are 20 years old, 220-20=200 max HR
Cool Down - 5-10 minute easy jog Some sessions I have prescibed a specific running pace. The pace is prescrbed in accordance to the 35 min 5 ie 80% of 200 = 160bpm
For sessions designated as a 'long run' or 'continuous run' there is no warm up or cool down, just completed the run as mile goal. This pace should be your aim, but depending on where you are at in your physical conditioning,
specificed in session detail for that day you may not be able to run exactly at that pace. This is perfectly ok and will give you a good indication of If you don't have a heart rate monitor - run the sessions by %
where you are at in relation to the 35 min 5 mile goal. effort. Ie if the target heart rate is 80%, run at 80% effort

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Overall Week 1

Run - Fartlek Run - Tempo Run - Continuous Run - Continuous Block 1
8 x 30 seconds at 85% effort / 30 seconds at 60% effort 2 x 8 min at 75-80% effort / 2 min rest 40 mins continuous run at 60-70% Week 1
Main
2 min easy jog at 50% 20 mins easy jog effort
Set
8 x 30 seconds at 85% effort / 30 seconds at 60% effort
Sub Set 8 x 15 sec at 90% effort / 15 sec rest
This is a fartlek session where the objective is aerobic This is a tempo session where the objective is to This is an easy run session to prepare you for tomorrows This is a continuous long run, where the
efficiency. The intensity goes up & down, but you are running stimultate your low lactate threshold zone. long run. There is no warm up, just complete a 20 min easy pace should feel relaxed and where you
continuously for the whole main set. jog, and then the 8 x 15 second reps. can hold a conversation while running.
The intensity & running pace should be consistent for You can build your pace slightly as you
Your heart rate should be around 70-85% of your max HR, the 8 minute period. The running pace should feel go, but aim to keep your heart rate
but it will go up and down with the intervals. Try and keep sustainable and within yourself. below 70%
Info your heart rate below 85% HR max.
Aim to hold your heart rate steady at 75-80% of your
Overall the intensity of the session is medium - it shouldn't max HR
be too hard to complete, but it should still feel like you get
your heart rate up & get in some work. The overal intensity is medium.

Day 8 Day 9 Day 10 Day 10 Day 12 Day 13 Day 14 Overall Week 2

Run - Fartlek Run - Tempo Run - Speed Endurance Run - Continuous Block 1
8 x 40 seconds at 85% effort / 20 seconds at 60% effort 2 x 10 min at 75-80% effort / 2 min rest Week 2
50 mins continuous run at 60-70%
Main 2 min easy jog at 50% 8 x 30 sec at 95% effort / 60 sec walk
8 x 40 seconds at 85% effort / 20 seconds at 60% effort
Sub Set 1 x 8 min at 75% effort
This week's fartlek moves to 40 seconds at 85% effort and 20 This weeks tempo run moves to 10 minutes This week we start the speed endurance session This weeks long run moves to 50 mins.
seconds at 60% effort. progression. This sesion will build over the weeks to give you Keep the intensity relaxed
The pace feel sustainable, and within yourself a really high intensity stimulus, which will help to give you
The overall intensity is medium some lactate exposure, aiding endurance & speed.
The pace & heart rate should remin steady at 75-80%
Info The key to the session is to get the timings correct and to HR max, rather than fluctuating up & down The intensity of the intervals is high, and the rest is long.
make sure the entire main set is continuous, without Aim to complete the rep on a flat straight section of trail or
stopping. on a track.

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 30 This weeks tempo run moves to 12 minutes This is an easy run session to prepare you for tomorrows This weeks long run moves to 60 mins.
seconds at 60% effort. long run. There is no warm up, just complete a 20 min easy You can build the intensity slight in th
The pace feel sustainable, and within yourself jog, and then the 8 x 15 second reps. middle 20 mins, so that it looks like 20
The overall intensity is medium min easy, 20 min medium, 20 min easy
Info
The pace & heart rate should remin steady at 75-80%
The key to the session is to get the timings correct and to HR max, rather than fluctuating up & down
make sure the entire main set is continuous, without
stopping.
Day 22 Day 23 Day 24 Day 24 Day 26 Day 27 Day 28 Overall Week 4
Run - Interval Run - Tempo Run - Speed Endurance Run - Continuous Block 1
4 x 90 seconds at 80% effort / 30 sec rest 1 x 20 min at 75-80% effort 70 mins continuous run at 60-70% Week 4
Main 2 min rest 8 x 30 sec at 95% effort / 90 sec walk
4 x 90 seconds at 80% effort / 30 sec rest
Sub Set 1 x 8 min at 75% effort
This week's fartlek moves to 90 seconds at 85% effort and 30 This weeks tempo run moves to 1 x 20 min. This session This week the speed endurance rep stays at 30 seconds, we This weeks long run moves to 70 mins.
seconds at 60% effort. will prepare you for a key session for the rest of the have just increased the resp period to 90 seconds. You can build the intensity slight in th
program, the 20 min threshold. middle 20 mins, so that it looks like 20
The overall intensity is medium. Start to run a little harder in The intensity during the 30 sec rep should be very high min easy, 20 min medium, 30 min easy
Info the 90 sec efforts, & make the 30 seconds really easy. This weeks 20 min rep should still be at 75-80% max HR,
and feel very sustainable. The 1 x 8 min effort should be at a sustainable pace with
The key to the session is to get the timings correct and to heart rate 75-80%
make sure the entire main set is continuous, without The pace & heart rate should remin steady at 75-80%
stopping. HR max, rather than fluctuating up & down
 Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35 Overall Week 5
Run - Interval Run - Threshold Run - Continuous Run - Continuous Block 2
10 min at 50% effort Week 1
2 min rest
10 min at 60% effort
1 x 20 min 10 min at 70% effort
Main 4 x 3 min at 90% effort / 60 sec rest 20 mins easy jog
Heart rate between 85-90% 10 min at 80% effort
10min at 85% effort
2 min rest
10 min easy at 50%
Sub Set 8 x 15 sec at 90% effort / 15 sec rest
This is the start of block 2 Thursday's in block 2 are for threshold training (lactate This is an easy run session to prepare you for tomorrows Instead of the long run this week you
threshold) long run. There is no warm up, just complete a 20 min easy have a progressive long run. Its similar to
Tuesday's session for the next 4 weeks is an interval session. jog, and then the 8 x 15 second reps. previous with a build up in intensity over
The intensity in the intervals should be high (90%), but the This is the KEY session of the program. the middle 40 mins
key is to hold a consistant pace over each of the 4 x 3 min
efforts. The aim of this session is to run at a consistant heart The overall effort of the session should
Info rate. Heart rate is the key guide to your running be medium, this should not feel hard
For this session concentrate more on your running pace, intensity for this session. Keep a close eye on your heart until the last 10 mins at 85%. But overall
rather than heart rate. Your heart rate should stay below rate and hold it steady between 85-90% keep it sustainable and dont smash
90% HR max, but the more important point is to try and keep yourself.
a consistant pace. The pace should be faster than the your 5 The pace should be slower than your 5 mile pace, but
mile pace, at roughly 6 min 30 pace. the key to the session is nailing the heart rate.
Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42 Overall Week 6
Run - Interval Run - Progresive Threshold Run - Speed Endurance Run - Continuous Block 2
5 min at 75% effort Week 2
5 min at 80% effort 70 mins continuous run at 60-70%
Main 5 x 3 min at 90% effort / 60 sec rest 6 x 40 sec at 95% effort / 2min 20 sec walk
5 min at 85% effort
5 min at 90% effort
Sub Set 1 x 8 min at 75% effort
This is a repeat session from last week, with an extra rep This is a progressive threshold, where the pace THis weeks speed endurance session is a repeat of week 6. This weeks long run is 70 mins. Run at a
increases every 5 minutes. The last 5 mintes at 90% WIth the efforts at 40 seconds and rest 2 min 20 seconds.. relaxed easy pace for 70 mins with no
Monitor your running pace, and aim to maintain a consistent should feel very hard. Start conservative and build each build up in intensity like previous
pace for each 3 mins. With the pace being faster than 5 mile 5 minutes. The 8 min effort should feel sustainable with heart rate 75-
Info pace 80% HR max.
The key to the session is that the last 5 minutes is at a
higher heart rate than the previous weeks threshold. If
done correctly you should be able to get your heart rate
above 90% max HR.
 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49 Overall Week 7
Run - Interval Run - Threshold Run - Continuous Run - Continuous Block 2
10 min at 50% effort Week 3
2 min rest
10 min at 60% effort
1 x 20 min 10 min at 70% effort
Main 4 x 4 min at 90% effort / 90 sec rest 20 mins easy jog
Heart rate between 85-90% 10 min at 80% effort
10min at 85% effort
2 min rest
10 min easy at 50%
Sub Set 8 x 15 sec at 90% / 15 sec rest
Tuesdays in week 7 & 8 of block 2 are 4 x 4 min efforts. The Todays session is a again a KEY session. Thursday This is an easy run session to prepare you for tomorrows This week again you have a progressive
rest increases to 90 seconds. Aim to maintain the same threshold long run. There is no warm up, just complete a 20 min easy long run. Its similar to previous with a
running pace (or faster) as the 3 minute efforts, with the key jog, and then the 8 x 15 second reps. build up in intensity over the middle 40
again being consistent pace over each 4 min rep. Dont worry The aim of this session is to run at a consistant heart mins
too much about heart rate for this session rate. Heart rate is the key guide to your running
Info
intensity for this session. Keep a close eye on your heart The overall effort of the session shouls
rate and hold it steady between 85-90% be medium, this should be feel hard
until the last 10 mins at 85%. But overall
The pace should be slower than your 5 mile pace, but keep it sustainable and dont smash
the key to the session is nailing the heart rate. yourself.
Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56 Overall Week 8
Run - Interval Run - Progresive Threshold Run - Speed Endurance Run - Continuous Block 2
5 min at 75% effort Week 4
70 mins continuous run at 60-70%
5 min at 80% effort
Main 4 x 4 min at 90% effort / 90 sec rest 6 x 40 sec at 95% effort / 2min 20 sec walk
5 min at 85% effort
Heart rate not above 75%
5 min at 90% effort
Sub Set 1 x 8 min at 75% effort
Aim to maintain the same running pace (or faster) than last This is a progressive threshold, where the pace THis weeks speed endurance session is a repeat of week 6. This weeks long run is 70 mins. Run at a
week, with the key agaoin being consistent pace over each 4 increases every 5 minutes. The last 5 mintes at 90% WIth the efforts at 40 seconds and rest 2 min 20 seconds.. relaxed easy pace for 70 mins with no
min rep. Dont worry too much about heart rate for this should feel very hard. Start conservative and build each build up in intensity like previous
session 5 minutes. The 8 min effort should feel sustainable with heart rate 75-
Info 80% HR max.
The key to the session is that the last 5 minutes is at a
higher heart rate than the previous weeks threshold. If
done correctly you should be able to get your heart rate
above 90% max HR.
 Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63 Overall Week 9
Run - > 90% Run - Interval Run - fartlek Run - Specific Prep Block 3
4 min hard at 85% effort Week 1
2 min jog recovery at 50%
2 x 2 mile at 7.15-7.30 min per mile
Main 4 x 75 sec hard at 90% effort, 30 sec stand still rest 4 x 5min at 7 min per mile / 2 min rest 8 x 40 sec at 80% / 20 sec rest
pace / 4 min rest
2 min jog recovery at 50%
2 sets
Sub Set
This is the start of block 3 Thursdays in block 3 are an alternate of 5 minute reps This is an easy fartlek to get the body moving for tomorrows This is a specific prep session desigend
and threshold (week 10) 2 mile specific prep as a steptowrds the 5 mile in 35 mins.
Tuesday' session in block 3 is a V02 max session designed to You will carry in some fatigue so the aim
get your hear rate above 90% HR MAx. The objectives of the The 5 minute efforts should be at a hard pace, with is to run slightly slower then 35 min 5
sessions are V02 max development, through very high heart pace faster than 5 mile pace, and heart rate high. For mile pace, but to feel like you have more
rate and high intensty running. this session just ran as hard as you can for 5 minutes, to give.
then rest 2 minutes. Aim to be consistent with your
The key to the session is that the 75 sec reps need to be at a pacing over the 4 x 5 mins, but run & run hard in this Feel your way and put in a good effort,
higher intensity than the 4 minute rep. session. but dont totally bury yourself.
The 4 minute rep should be at a medium to hard intensity,
used to elevate your heart rate
The 75 sec efforts needs to be a a hard to very hard
Info intenstity, used to push your heart rate above 90%

After the 4 min rep you go straight into a 2 minute jog, which
leads straight into the first 75 sec effort. The 30 sec rest her
is stand still rest. After the last 75 sec effor you go straight
into an easy 2 minute jog, which leads straight into the next 4
min effort

this is a hard sessions and takes concentration to execute

properly with correct timing and rest etc

This is a 2nd KEY session of the progrma behind the Thursday

threshold.
Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70 Overall Week 10
Run - Interval Run - Threshold Run - Speed Endurance Run - Continuous Block 3
2 x 3 mile at 7.15-7.30 min per mile Week 2
Main 6 x 2min at 6.45 min per mile pace / 1 min rest 1 x 20 min at 88-92% effort 4 x 60 sec at 95% effort / 3 min walk
pace / 4 min rest
Sub Set 1 x 8 min at 75% effort
This is a 'race prep' session designed to prepare you to peak. This is a threshold session like previous - however the THis weeks speed endurance session moves to 60 second This is a specific prep session desigend
heart rate target has moved up to 88-92% efforts with 3 mins rest as a steptowrds the 5 mile in 35 mins.
The 2 minurtes need to be faster thn 35 min 5 mile pace, but You will carry in some fatigue so the aim
holding this for 2 minutes should feel acheivable This should be quiet hard to hold this intensity for 20 The 8 min effort should feel sustainable with heart rate 75- is to run slightly slower then 35 min 5
Info min, but the aim is to be in the very upper end of your 80% HR max. mile pace, but to feel like you have more
lactate threshold zone to give.

Feel your way and put in a good effort,

but dont totally bury yourself.
 Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77 Overall Week 11
Run - > 90% Run - Interval Run - fartlek Run - Continuous Block 3
4 min hard at 85% effort Week 3
1 min jog recovery at 50% 50 mins continuous run at 60-70%
Main 4 x 75 sec hard at 90% effort, 30 sec stand still rest 4 x 5min at 7 min per mile / 2 min rest 8 x 40 sec at 80% / 20 sec rest
2 min jog recovery at 50%
2 sets
Sub Set
The objectives of the sessions are V02 max development, Thursdays in block 3 are an alternate of 5 minute reps This is an easy fartlek to get the body moving for tomorrows This weeks long run is 50 mins. Run at a
through very high heart rate and high intensty running. and threshold (week 10) 2 mile specific prep relaxed easy pace for 50 mins with no
build up in intensity like previous
The key to the session is - the 75 sec reps need to be at a The 5 minute efforts should be at a hard pace, with
high intensity than the 4 minute rep. pace faster than 5 mile pace, and heart rate high. For
The 4 minute rep should be at a medium to hard intensity, this session just ran as hard as you can for 5 minutes,
used to elevate your heart rate then rest 2 minutes. Aim to be consistent with your
The 75 sec efforts needs to be a a hard to very hard pacing over the 4 x 5 mins, but run & run hard in this
intenstity, used to push your heart rate above 90% session.

Info After the 4 min rep you go straight into a 2 minute jog, which
leads straight into the first 75 sec effort. The 30 sec rest her
is stand still rest. After the last 75 sec effor you go straight
into an easy 2 minute jog, which leads straight into the next 4
min effort

Thsi is a hard sessions and takes concentration to execute

properly with correct timing and rest etc

This is a 2nd KEY session of the progrma behind the Thursday

threshold.
Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84 Overall Week 12
Run - Interval Run - Threshold Run - Easy Run - Continuous Block 3
5 mile time trial - run 5 mile for best Week 4
Main 6 x 2min at 6.45 min per mile pace / 1 min rest 1 x 10 min at 88-92% effort 20 min easy jog
time to test against your goal
Sub Set
This is a 'race prep' session designed to prepare you to peak. This is a threshold session like previous - however the An easy jog to get you ready for the 5 mile time trial Use this 5 mile time trial as an
heart rate target has moved up to 88-92% tomorrow opportunity to test yourself against the
The 2 minurtes need to be faster thn 35 min 5 mile pace, but 35 min 5 mile goal, however dont see
holding this for 2 minutes should feel acheivable This should be quiet hard to hold this intensity for 20 this as the final run or final test of yor
min, but the aim is to be in the very upper end of your running. You have put in a ton of great
lactate threshold zone running to get to this point, and this will
leave a fantastic foundation for future
Info We lower the volume to 10 minutes to prepare you for running. After this run you should have
Sunday an easy week with a few days rest and
some easy jogs, and then start another 3
month build towards your next goal.
Good luck & I hope you have enjoyed
the program. Nick