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! |
