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5 Weeks to 5km! - RUN Programme

by Editor
Thursday 8th January 2015
 
 

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!

Saturday 27/12/2014 25 minutes steady endurance run
Sunday 28/12/2014 Rest
Monday 29/12/2014 5 minutes easy warm up, then 2x (8 minutes strong pace, 2 minutes easy recovery)
Tuesday 30/12/2014 25 minutes easy recovery run
Wednesday 31/12/2014 Rest
Thursday 01/01/2015 30 mins easy, include 4x one minute hard within the run
Friday 02/01/2015 Rest

 

WEEK 2

Weekly Overview: Routine set, an incremental progression versus week one building on the base set last week.

Saturday 03/01/2015 30 minutes steady endurance run
Sunday 04/01/2015 Rest
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
Thursday 08/01/2015 30 mins easy, include 4x 90 seconds hard within the run
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.

Saturday 10/01/2015 35 minutes steady endurance run
Sunday 11/01/2015 Rest
Monday 12/01/2015 5 minutes easy, then 15 minutes strong pace, 5 minutes easy
Tuesday 13/01/2015 30 minutes easy recovery run
Wednesday 14/01/2015 Rest
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.

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!

Saturday 24/01/2015 45 minutes steady endurance run
Sunday 25/01/2015 Rest
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
Friday 30/01/2015 Short run, with 5 * 100 controlled efforts, warm down jog
Saturday 31/01/2015 RACE DAY!

 

5 Weeks to 5km! - WALK Programme Click here for the 5 Weeks to 5km! - WALK Programme
5 Weeks to 5km! - JOG Programme Click here for the 5 Weeks to 5km! - JOG Programme
5 Weeks to 5km! - RACE Programme Click here for the 5 Weeks to 5km! - RACE Programme
 
 
 
 
 
 
 
 

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