5k Training Programs
When training for a 5k, there is no 'one sure way' to train. What's most important is to build that consistent training schedule in order for you to improve your running abilities. These programs are an 8 week program ending with a race on Saturday.
As with all my other training programs, these plans are made to help you develop a healthy running lifestyle. Doing the M/W/F should be sufficient enough for you to get to the next level; however, I do encourage you to build a healthy lifestyle that goes beyond just 3 days a week of exercise.
As with all my other training programs, these plans are made to help you develop a healthy running lifestyle. Doing the M/W/F should be sufficient enough for you to get to the next level; however, I do encourage you to build a healthy lifestyle that goes beyond just 3 days a week of exercise.
5k: Beginners Training Program
This 5k Training Program is for those that wants to complete their first 5k. Make sure to build that foundation, the habit, because if you're training for your first 5k, it's more than likely that you'll start up too fast and want to see instant results, and end up hurting yourself. Use this program as a guideline to keep you from going out too fast and burning out or injuring yourself.
Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat |
---|---|---|---|---|---|---|---|
1. Building a Habit | Rest | 30 min: walk | 30 min: walk | 30 min: walk | 30 min: walk | 30 min: walk | 30 min: walk |
2. Slowly Increasing | Rest | 30 min:walk for 2 min, then jog 1 min (repeat) | 30 min: walk | 30 min:walk for 2 min, then jog 1 min (repeat) | 30 min: walk | 30 min:walk for 2 min, then jog 1 min (repeat) | 30 min: walk |
3. Another Step Forward | Rest | 30 min:walk 1 min, jog 1 min(repeat) | 30 min: walk | 30 min:walk 1 min, jog 1 min(repeat) | 30 min: walk | 30 min:walk 1 min, jog 1 min(repeat) | 30 min: walk |
4. Slow Down | Rest | 30 min:walk for 2 min, then jog 1 min (repeat) | 30 min: walk | 30 min:walk for 2 min, then jog 1 min (repeat) | 30 min: walk | 30 min:walk for 2 min, then jog 1 min (repeat) | 30 min: walk |
5. Stepping it Up | Rest | 30 min:walk 1 min, run 1 min(repeat) | 30 min: walk | 30 min:walk 1 min, run 1 min(repeat) | 30 min: walk | 30 min:walk 1 min, run 1 min(repeat) | 30 min: walk |
6. Double Time | Rest | 30 min:walk 1 min, run 2 min(repeat) | 30 min: walk | 30 min:walk 1 min, run 2 min(repeat) | 30 min: walk | 30 min:walk 1 min, run 2 min(repeat) | 30 min: walk |
7. Longer and Stronger | Rest | 30 min:walk 1 min, run 4 min(repeat) | 30 min: walk | 30 min:walk 1 min, run 4 min(repeat) | 30 min: walk | 30 min:walk 1 min, run 4 min(repeat) | 30 min: walk |
8. Race Week | Rest | 30 min:jog/run | 30 min: walk | 30 min:jog/run | 30 min: walk | Rest or 20 min walk | Race |
5k: Advanced Training Program
This 5k Training Program are for those that wants to make a PR on their 5k time. In order to do your best, it's important to push yourself at the pace you can handle. Make sure to listen to your body. Not every time it's telling you to slow down, but when it tells you that you're going to hurt yourself. This training program is for those that understand where their body is and understands how much they can push themselves. It's up to you to utilize the program and perform at your best.
Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat |
---|---|---|---|---|---|---|---|
1. Building a Foundation | Rest | 30 min: easy run | 30 min: easy run | 30 min: easy run | 30 min: easy run | 30 min: easy run | 45 min: easy run |
2. Slowly Increasing | Rest | 30 min: run hard 1 min (@90% effort), jog 1 min (repeat) | 30 min: easy run | 1 mile jog, 3x800m, 1 mile jog | 30 min: easy run | 1 mile jog, 10x50m strides and then an easy run | 45 min: easy run |
3. Another Step Forward | Rest | 30 min: run hard 2 min (@90% effort), jog 1 min (repeat) | 30 min: easy run | Pyramids: 200m, 400m, 600m, 800m, 600m, 400m, 200m | 30 min: easy run | 1 mile jog, sprints up a hill… til you’re tired, 1 mile jog | 50 min: easy run |
4. Slow Down | Rest | 30 min: run hard 1 min (@90% effort), jog 1 min (repeat) | 30 min: easy run | 1 mile jog, 4x800m, 1 mile jog | 30 min: easy run | 1 mile jog, 10x50m strides and then an easy run | 45 min: easy run |
5. Stepping it Up | Rest | 30 min: run hard 2 min (@90% effort), jog 1 min (repeat) | 30 min: easy run | Pyramids: 200m, 400m, 600m, 800m, 800m, 600m, 400m, 200m | 30 min: easy run | 1 mile jog, sprints up a hill… til you’re tired, 1 mile jog | 55 min: easy run |
6. Double Time | Rest | 30 min: run hard 4 min (@90% effort), jog 2 min (repeat) | 30 min: easy run | 1 mile jog, 3x1600m, 1 mile jog | 30 min: easy run | 1 mile jog, 10x50m strides and then an easy run | 60 min: easy run |
7. Longer and Stronger | Rest | 30 min: run hard 4 min (@90% effort), jog 1 min (repeat) | 30 min: easy run | Pyramids: 200m, 400m, 600m, 800m, 600m, 400m, 200m | 30 min: easy run | Rest | 50 min: easy run |
8. Race Week | Rest | 30 min: run hard 4 min (@70% effort), jog 1 min (repeat) | 30 min: easy run | 1 mile jog, 4x400m, 1 mile jog | 30 min: easy run | Rest or 20 min easy run | Race |