6 Week 5K Sharpening Program [1,2,3]


Week	Day[4]	Workbouts[5]	Pace[6]	Recovery[7]
-----------------------------------------------------
1.
	M.	8x400		R	Full
	T.	2x10 minutes	T	2 min
	F.	6x800		I	2:30
	S.	12 miles	E	

2.	M.	3x600,3x400,    R	Full
		4x200
	F.	5x1000		I	2:30
	S.	12 miles	E

3.	M.  	4x(400,200,200) R	Full
	T.	20 minutes	T	
	F.	5x1000		I	2:30
	S.	13 miles 	E

4.	M.	4x400		R       Full
		2 Miles	        T
		2x400,4x200	R	Full
	F.	4x1200		I	2:30
	S.	13 miles        E

5.	M.   	2 miles		T	2 min
		4x400		R	Full
		1 mile		T
	F.	4x1200		I	2:30
	S.	12 miles	E

6.	M.	5000		T
	T.	6x400,4x100	R	Full
	F.	5x1000		I	2:30
	S.	10 miles	E

Race week
	M.	4x400		R	Full
	T.	5x1000		T(NOT I)2:00
	Sun.	RACE!!!!


Notes
-----

1. This program was created by Vicki Mitchell as part of a workout schedule
for Patti Ford. Any errors in translation are mine, not Vicki's.

2. You should begin this program already in good shape. I'd suggest prefacing
the program with at least 2 months of twice a week workouts (400 reps and tempo
runs, mainly, including a long run of 10 or more miles at least every other
week.)

3. Training intensities are based upon the VDOT equivalent of your goal race 
pace. For example, look up your target pace in Table 3.1, pp 63-64 of [D] and
then determine training intensities from Table 3.2, pp 66-67 of [D]. See also
[DG] for more detailed tables

4. Terminology due to Daniels. It avoids the ongoing controversy over whether
the word "interval" counts the hard work or the periods in between.

5. M=Monday, T=Tuesday, F=Friday, S=Saturday. Obviously minor adjustments may
be made for schedule problems, but you should try to include adequate recovery
as much as possible.

6. As noted above, the precise intensities are based upon tables, but the
following rough equivalents can be used in a pinch:

	T = 15K race pace (Lactate Threshold, or Tempo pace.)
	I = 5K race pace  (Interval, or VO2 Max pace.)
	R = 1 Mile pace   (Repeat pace. Trains you to run efficiently at a fast
                           pace.)
	E = Easy pace     (Long run pace. These runs provide strength and 
                           mental stamina.)

7. Full recovery means to jog very easily for a distance equal to the length
of the last workbout. This is only a rough guideline. If you need more time,
take it. The point of these workouts is to teach good form at a fast pace,
so it is paramount that you are able to run in good form.

References
----------

[D] Daniels' Running Formula, Jack Daniels, Human Kinetics, Champaign, 1998.

[DG] Oxygen Power, Jack Daniels and Jimmy Gilbert, 948 Walden Pond Lane,
Cortland, NY 13045, 1979.