You are looking to do a 5k race on Feb 27, 2005 just for shits and giggles.
You are about 180lbs with 8% body fat give or take, you want to maintain your hard earned muscles and maintain your strength.
You want to train for this coming race just so you can do somewhat well (you ran XC in high school and is fairly good shape overall).
What do you do? How do you train?
Here’s my proposal:
M: Upperbody lift
Tu: Medium run (30 min?)
W: Lowerbody lift
Th: Long run (45 min?)
F: Upperbody lift in the morning, Thai Boxing sparring at night
Sa: Thai Boxing in the morning and/or light run
Su: Sprint workouts (intervals: something like 10x100s, or 4x400s, 3x1 mi, mixture)
I have 5 weeks. I will taper the week of the race of course. Then after the race I go back to 4 times lifting and focus on that again.