PR Your 5k In 6 Weeks

July 15, 2021

PR Your 5k In 6 Weeks

Many of us have a love/hate relationship with running. For XWERKS Athlete and running coach Mark Bottenhorn it became a necessity to help deal with his anxiety.

Mark turned this passion into a career and now coaches from Olympic hopefuls to average Joes looking to improve their running abilities. 

If you are looking to improve your 5k Coach Mark has provided us a training template to share. Click here to download it from Google Docs 

5k Run Template

This program assumes that the athlete has a base of running about 20 miles per week for 4-6 weeks before starting the program; if the base is lower, adjust mileage as needed. *Be sure to add at least a ten minute warm up of easy running, foam rolling, and stretching to your quality session days, and follow them up with a 10 minute cool down of easy running. If using a heart rate monitor, subtracting your age from 180 is a rough estimate as a good target for easy, conversational pace runs. Example: 180 minus 30 year old = 150 beats per minute as the upper threshold for aerobic easy runs. **Pickups are 30 second spurts of intensity injected into an otherwise easy run with at least wo minutes of easy running in between each before starting again.

If you are interested in working with a running coach, checkout Mark's website -