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Run247 4 WEEK 5km Training Schedule

by Editor
Saturday 10th November 2012
Tags  5k   |   Training Schedule   |   5km Training Schedule   |   Sub 20 minutes
 
 

4 WEEK 5km Training Schedule

Sub 19:30

The training schedules are based on the assumption that you are now running on five days a week.

WEEK ONE
Sunday 6 miles – off-road if possible
Monday 3 miles slow
Tuesday 12 x 400m (at race pace) 2 min complete Rest or jogging - on grass or track
Wednesday Rest day
Thursday 2 miles fast pace
Friday Rest day
Saturday 6 miles – off-road if possible

WEEK TWO
Sunday 3 miles slow
Monday 4 miles good pace– off-road if possible
Tuesday Rest day
Wednesday 5 x 1km (at race pace) 3 min complete Rest or jogging - on grass or track
Thursday 2 miles conversation pace
Friday 4 miles good pace– off-road if possible
Saturday 3 miles slow or Rest day

WEEK THREE
Sunday 8 miles slow
Monday 4 miles conversation pace– off-road if possible
Tuesday 12 x 400m (faster than race pace) 2 min complete Rest or jogging - on grass or track
Wednesday Rest day
Thursday 4 miles good pace– off-road if possible
Friday 3 miles slow
Saturday 2 miles face pace or Rest day

WEEK FOUR
Sunday 8 miles slow
Monday 4 miles conversation pace– off-road if possible
Tuesday Jog 100m, stride 100m until 3 miles are covered
Wednesday 2 miles easy pace
Thursday 4 miles steady pace– off-road if possible
Friday 3 miles slow
Saturday Rest day
Sunday Race day

 

 
 
 
 
 
 
 
 

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