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
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WEEK ONE - A shortened version of the 10k schedule |
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Monday |
3 miles easy |
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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. |
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Wednesday |
Rest |
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Thursday |
3 miles easy |
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Friday |
Rest |
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Saturday |
5 miles easy |
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Sunday |
Rest |
WEEK TWO - Much the same but with a quicker interval session |
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Monday |
4 miles easy |
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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 |
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Wednesday |
Rest |
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Thursday |
4 miles easy |
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Friday |
3 miles tempo run. Include 10x100m fast sections to get more speed in those legs |
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Saturday |
5 miles easy |
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Sunday |
Rest |
WEEK THREE - Includes a session that will see you cover almost 5k at race pace) |
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Monday |
4 miles easy |
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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 |
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Wednesday |
Rest |
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Thursday |
3 miles easy. Include 5 x 80m faster sections |
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Friday |
Rest |
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Saturday |
Race day |
