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5 Weeks to 5km! - RACE Programme

by Editor
Thursday 8th January 2015
 
 

Training plan: This plan is designed for the experienced athlete / runner. You will already be a regular and consistent runner (probably with pervious race experience), and on average already running five times per week - regularly running further than the 5km distance

Your aim is to 'race' the 5km, and you may well be looking to record a personal best time - perhaps even hoping to run close to 20mins for the 5km distance. If that is not you, please use our alternative 'Walk', 'Jog' or 'Run' your 5km plans!

The 'Race' programme is based on five runs per week. This schedule is suitable for experienced athletes who are already regular runners and can already comfortably complete the 5km distance (and above) at a solid pace before even starting this five week plan. The schedule contains a mix of endurance, tempo and speed sessions, and runners will regulalry be covering significantly more than the 5km distance in many of the training efforts. The goal here is to 'race'. See the weekly overview for more tips.

WEEK 1

Weekly Overview: The 'strong pace / tempo' session is the one which teaches you to run at / near predicted 5km pace.

Saturday 27/12/2014 8km steady endurance run
Sunday 28/12/2014 Rest
Monday 29/12/2014 10 x 400m (at, or just above, race pace) with two minutes complete rest
Tuesday 30/12/2014 25 minutes easy recovery run
Wednesday 31/12/2014 Rest
Thursday 01/01/2015 5 minutes easy, then 2x (12 minutes strong pace, 2 minutes easy)
Friday 02/01/2015 25 minutes easy recovery run

 

WEEK 2

Weekly Overview: Week two builds upon the great base from week one as you build a consistent weekly routine towards your goal.

Saturday 03/01/2015 9km steady endurance run
Sunday 04/01/2015 Rest
Monday 05/01/2015 12 x 400m (at, or just above, race pace) with two minutes complete rest or easy jog
Tuesday 06/01/2015 25 minutes easy recovery run
Wednesday 07/01/2015 Rest
Thursday 08/01/2015 5 minutes easy, then 2x (15 minutes strong pace, 2 minutes easy)
Friday 09/01/2015 25 minutes easy recovery run

 

WEEK 3

Weekly Overview: You should be feeling strong now - confidence building from the great work already done in weeks one and two.

Saturday 10/01/2015 10km steady endurance run
Sunday 11/01/2015 Rest
Monday 12/01/2015 5 * 800m (at race pace) with two minutes complete rest or easy jog
Tuesday 13/01/2015 25 minutes easy recovery run
Wednesday 14/01/2015 Rest
Thursday 15/01/2015 5 minutes easy, then 25 minutes strong pace, 5 minutes easy
Friday 16/01/2015 25 minutes easy recovery run

 

WEEK 4

Weekly Overview: Week four includes your longest run, while the 30 minutes 'strong' is probably the toughest session of your programme.

Saturday 17/01/2015 10-12km endurance run
Sunday 18/01/2015 Rest day
Monday 19/01/2015 3 * 1 km (at race pace) with two minutes easy jog recovery
Tuesday 20/01/2015 25 minutes easy recovery run
Wednesday 21/01/2015 Rest
Thursday 22/01/2015 5 minutes easy, then 30 minutes strong pace, 5 minutes easy
Friday 23/01/2015 25 minutes easy recovery run

 

WEEK 5

Weekly Overview: With a week to go, most of the work is done! This week is about making sure your body is rested, recoverd and ready to race!

Saturday 24/01/2015 10km steady endurance run
Sunday 25/01/2015 Rest
Monday 26/01/2015 12 x 400m (above race pace) with two minutes complete rest or easy jog
Tuesday 27/01/2015 25 minutes easy recovery run
Wednesday 28/01/2015 5 minutes easy, then 3x (5 minutes strong pace, 2 minutes easy)
Thursday 29/01/2015 Rest
Friday 30/01/2015 3km slow - include a few 50-100m strides within the run
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! - RUN Programme Click here for the 5 Weeks to 5km! - RUN Programme
 
 
 
 
 
 
 
 

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