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Discovery Run 5km Training Plan

by Editor
Thursday 26th March 2015
 
 

This schedule follow on from 5 weeks of the 10k training schedule. After those 5 weeks you should have a background of stamina (from the longer runs) and a modicum of speed (from the interval sessions) and perhaps, from a race.

 

3 WEEK 5km Training Schedule


WEEK ONE - A shortened version of the 10k schedule
Monday 3 miles easy
Tuesday Warm up with 10 minutes of easy jogging and run 3x1000 metres (2.5 laps of a running track). Attempt each 1000m in just below 5 minutes - this is close to your targeted 24min 5k pace. Slow walk for 200m between each 1000m. Finish with two laps of easy jogging.
Wednesday Rest
Thursday 3 miles easy
Friday Rest
Saturday 5 miles easy
Sunday Rest

WEEK TWO - Much the same but with a quicker interval session
Monday 4 miles easy
Tuesday Warm up with 10 minutes of easy jogging and then run 4x800 metres in 3min 30sec for each 800m – this is equal to a 20min 5k pace. Slow jog for 400m between each 800m. Warm down with 800m jog
Wednesday Rest
Thursday 4 miles easy
Friday 3 miles tempo run. Include 10x100m fast sections to get more speed in those legs
Saturday 5 miles easy
Sunday Rest

WEEK THREE - Includes a session that will see you cover almost 5k at race pace)
Monday 4 miles easy
Tuesday Warm up with 10 minutes of easy jogging. Run 3x1600m intervals in 7min 25sec for each 1600m – very close to 24min 5k pace. Slow walk for 400m between each 1600m. Warm down with 800m jog
Wednesday Rest
Thursday 3 miles easy. Include 5 x 80m faster sections
Friday Rest
Saturday Race day
 
 
 
 
 
 
 
 

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