5K Schedule for Advanced Runners
|
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 1 |
Strength or Rest |
4 x 400 IW |
4 m run |
35 min tempo |
Rest |
5 m run |
35 min easy |
| 2 |
Strength or Rest |
3 x 400 I |
4 m run |
35 min tempo |
Rest |
5 m run |
40 min easy |
| 3 |
Strength or Rest |
4 x 400 I |
5 m run |
40 min tempo |
Rest |
6 m run |
40 min easy |
| 4 |
Strength or Rest |
4 x 400 I |
5 m run |
40 min tempo |
Rest |
6 m run |
35 min easy |
| 5 |
Strength or Rest |
6 x 400 I |
5 m run |
45 min tempo |
Rest |
7 m run |
40 min easy |
| 6 |
Strength or Rest |
4 x 800 I |
5 m run |
45 min tempo |
Rest |
6 m run |
45 min easy |
| 7 |
Strength or Rest |
5 x 800 I |
4 m run |
45 min tempo |
Rest |
7 m run |
50 min easy |
| 8 |
Rest |
3 m run |
30 min run a little faster than normal pace |
2 m run |
Rest |
Run 1 mile |
5K Race! |
Intervals: This is a good workout to do on a track or treadmill. Warm-up fo 10 min, run 400 meters (one lap around the track) faster than your normal pace, then jogging slowly or walk for 400 meters. The 800 meter run intervals are 2 laps around the track. Therefore 3 x 400 would be three faster than normal pace 400s, with 2 easy recovery 400 in between. On the 800 meter intervals, do a 400 meter recovery jog or walk.
Tempo Run: Tempo runs help you develop your anaerobic threshold (running with less oxygen). Warm up for 5-10 min with an easy run. Then continue with 15 to 20 minutes running near your race pace, and finish with 5 to 10 minutes cooling down.
Strength: Choose from one of the numerous plans on the site. Lower body strength plans are great.
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