Training plan: This plan is designed for you if you are looking to be able to run the full 5km. You are probably quite active already, have likely done a moderate amount of running before - not necessarily in a competition - and consider yourself reasonably fit and active
With this schedule and your previous fitness, you may be looking to finish the event in around 30 minutes or less. If that profile doesn't fit you, then try one of our other training achedules for different levels of experience.
The 'Run' programme is based on four runs per week. You should not try this schedule if you have no prior running experience and and not comfortable running for 15/20 minutes with exerting yourself excessively. The four sessions are broadly a) steady endurance, b) strong/tempo effort, c) an easy recovery run and d) a 'speed' element. Should you start the plan and find it too tough, then please revert to the 'Jog' run/walk programme rather than continuing. See the weekly overview for more tips!
WEEK 1
Weekly Overview: We set the weekly structure from week one. Keep the endurance/easy runs as that - and save your efforts for the strong pace/temp and hard elements!
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Saturday |
27/12/2014 |
25 minutes steady endurance run |
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Sunday |
28/12/2014 |
Rest |
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Monday |
29/12/2014 |
5 minutes easy warm up, then 2x (8 minutes strong pace, 2 minutes easy recovery) |
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Tuesday |
30/12/2014 |
25 minutes easy recovery run |
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Wednesday |
31/12/2014 |
Rest |
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Thursday |
01/01/2015 |
30 mins easy, include 4x one minute hard within the run |
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Friday |
02/01/2015 |
Rest |
WEEK 2
Weekly Overview: Routine set, an incremental progression versus week one building on the base set last week.
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Saturday |
03/01/2015 |
30 minutes steady endurance run |
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Sunday |
04/01/2015 |
Rest |
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Monday |
05/01/2015 |
5 minutes easy, then 2x (10 minutes strong pace, 2 minutes easy) |
|
Tuesday |
06/01/2015 |
25 minutes easy recovery run |
|
Wednesday |
07/01/2015 |
Rest |
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Thursday |
08/01/2015 |
30 mins easy, include 4x 90 seconds hard within the run |
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Friday |
09/01/2015 |
Rest |
WEEK 3
Weekly Overview: In week three we now move to a 15 minute strong pace/tempo effort - this may be around half of your race distance.
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Saturday |
10/01/2015 |
35 minutes steady endurance run |
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Sunday |
11/01/2015 |
Rest |
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Monday |
12/01/2015 |
5 minutes easy, then 15 minutes strong pace, 5 minutes easy |
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Tuesday |
13/01/2015 |
30 minutes easy recovery run |
|
Wednesday |
14/01/2015 |
Rest |
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Thursday |
15/01/2015 |
30 mins easy, include 6x one minute hard within the run |
|
Friday |
16/01/2015 |
Rest |
WEEK 4
Weekly Overview: Up to 40 minutes now for the endurance run, you should have no fears about the 5km race distance! The 20 minute 'strong pace' effort should really start to give you a guide as to your potential race pace/effort.
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Saturday |
17/01/2015 |
40 minutes steady endurance run |
|
Sunday |
18/01/2015 |
Rest |
|
Monday |
19/01/2015 |
5 minutes easy, then 20 minutes strong pace, 5 minutes easy |
|
Tuesday |
20/01/2015 |
30 minutes easy recovery run |
|
Wednesday |
21/01/2015 |
Rest |
|
Thursday |
22/01/2015 |
30 mins easy, include 6x 90 seconds hard within the run |
|
Friday |
23/01/2015 |
Rest |
WEEK 5
Weekly Overview: Week five should leave you all set and excited for your 5km goal. Rather than rest the day before race day, do a short run with a few efforts - nothing to hard, just to keep your legs ready for the big one. Good luck!
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Saturday |
24/01/2015 |
45 minutes steady endurance run |
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Sunday |
25/01/2015 |
Rest |
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Monday |
26/01/2015 |
5 minutes easy, then 2x (12 minutes strong pace, 2 minutes easy) |
|
Tuesday |
27/01/2015 |
25 minutes easy recovery run |
|
Wednesday |
28/01/2015 |
Rest |
|
Thursday |
29/01/2015 |
Rest |
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Friday |
30/01/2015 |
Short run, with 5 * 100 controlled efforts, warm down jog |
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Saturday |
31/01/2015 |
RACE DAY! |
