Training For A 5k
Prior to you start:
- Get a watch with a lap switch.
- Run 20-40 minutes 3 or 4 days a week, for 2 weeks.
- Total at least one 45-minute run at your very own pace easily. No walking.
Week 1
Rest or cross-train.
Monday
-train or 40-60 min. run.
Tuesday
Rest, cross-train, or 30-45 minutes. run.
Wednesday
400m, 5-8 times at 3-4 min. rate (200m jog between each).
Thursday
Rest, cross-train, or 30-45 minutes. run.
Friday
30-45 min. run.
Saturday
1 mile at 7:30 rate; push more challenging 400m.
Week 2
Rest or cross-train
Monday
100m, 12-15 times at 45 sec. pace (100m jog in between each).
Tuesday
Relax, cross-train, or 30-45 minutes. run.
Wednesday
800m. 5-7 times at 4 minutes. speed (400m jog in between each).
Thursday
Relax, cross-train, or 30-45 min. run.
Friday
30-45 min. run.
Saturday
1 mile; push for fastest time.
Week 3
Rest or cross-train.
Monday
-train or 40-60 min. run.
Tuesday
Relax, cross-train, or 30-45 minutes. run.
Wednesday
( 3) 1-mile runs (400m jog between each).
Thursday
Rest, cross-train, or 30-45 min. run.
Friday
30-45 minutes. run.
Saturday
2 mile go for 7:30 pace; press more challenging 400m.
Week 4
Relax or cross-train.
Monday
100m, 7-10 times at 40 sec. pace.
Tuesday
Rest, cross-train, or 15-20 minutes. run.
Wednesday
400m, 3-5 times at 2:45 minutes. pace (200m jog in between each).
Thursday
Relax, cross-train, or 15-20 minutes. run.
Friday
10-15 minutes. run.
Saturday
Race day!