Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. This should be an enjoyable workout, not one during which you punish yourself. Interval Training : To improve speed, you sometimes need to train at a pace faster than your race pace for the 5K, about the pace you would run in a meter or mile race.
Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of meters. Cool down afterwards with a short jog. Tempo Runs : This is a continuous run with an easy beginning, a buildup in the middle to near 10K race pace, then ease back and cruise to the finish. A typical tempo run would begin with minutes easy running, continue with faster running, and finish with minutes cooling down.
Tempo runs are very useful for developing your anaerobic threshold, essential for fast 5K racing. The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days.
The final week before the 5K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club.
Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Tuesdays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule.
Racing : Some racing is useful in helping you to peak. Consider doing some other races at 5K to 10K distances to test your fitness. The following schedule includes a test 5K race halfway through the program. You could race more frequently once every two weeks , but too much racing is not a good idea. The schedule below is only a guide. If you want to do long runs on Saturdays rather than Sundays, simply flip-flop the days.
If you have an important appointment on a day when you have a hard workout planned, do a similar switch with a rest day. Feel free to make minor modifications to suit your work and family schedule.
Also, consider signing up for the interactive program for more detailed information on what to run each day and tips for your training. It includes detailed information on form, flexibility, speedwork and strength training.
This book will make you a faster runner. Hill workouts — Like it sounds, these runs are intervals done on a hill. You should have flat or easy rolling terrain to warm up on for 10 minutes, and then do the recommended number of intervals on the hill.
Finish each hill workout with a 10 minute cool down on flat or easy rolling terrain. Tempo runs — These runs include 10 minutes at an easy pace, accelerating to minutes at tempo pace, followed by 10 minutes at an easy pace. Tempo pace is the best pace you could sustain for an hour. For many recreational runners, this is about 10 seconds slower than 10K pace. This varies based on the athlete though; competitive distance runners will have tempo pace closer to their half marathon times. The purpose of these workouts is simply to teach your body how to run longer distances at a faster pace.
Track workouts — Each of these workouts is designed to improve speed. Start and end the workout with a minute warm up and cool down at a comfortable pace. After your warmup, complete the workout for the distance and pace indicated.
Each workout has a specified number of intervals, along with recovery distance that can be done jogging or walking. For reference, here are the track internval distances used in this plan and what they correspond to on the track when running in lane Here is your training plan! You can download this PDF of the plan , or you can find it in image form below, which you can save to Pinterest.
For accessibility purposes, the full training plan is also written out in plain text below the image as well. Share: What 5K are you training for? If you used this plan, how did you race go? Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors.
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