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    5K Program: Three To Four Running Sessions Per Week Will

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    David Sbrissa
    This document provides a sample 8-week training program to prepare for a 5K race. It includes 3 phases: a 4-week base phase that gradually increases running distances up to 5 miles per week, a 2-week specific phase that incorporates tempo runs and intervals to build speed, and a 2-week tapering phase that reduces distances leading up to the race. The program includes 3-4 running sessions per week along with 1 cross-training session of swimming, cycling, or other activity. Rest days are recommended after long runs to allow recovery.

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    5K Program: Three To Four Running Sessions Per Week Will

    Uploaded by

    David Sbrissa
    117 views2 pages
    This document provides a sample 8-week training program to prepare for a 5K race. It includes 3 phases: a 4-week base phase that gradually increases running distances up to 5 miles per week, a 2-week specific phase that incorporates tempo runs and intervals to build speed, and a 2-week tapering phase that reduces distances leading up to the race. The program includes 3-4 running sessions per week along with 1 cross-training session of swimming, cycling, or other activity. Rest days are recommended after long runs to allow recovery.

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    5k program training

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    5k Program

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    This document provides a sample 8-week training program to prepare for a 5K race. It includes 3 phases: a 4-week base phase that gradually increases running distances up to 5 miles per week, a 2-week specific phase that incorporates tempo runs and intervals to build speed, and a 2-week tapering phase that reduces distances leading up to the race. The program includes 3-4 running sessions per week along with 1 cross-training session of swimming, cycling, or other activity. Rest days are recommended after long runs to allow recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    117 views2 pages

    5K Program: Three To Four Running Sessions Per Week Will

    Uploaded by

    David Sbrissa
    This document provides a sample 8-week training program to prepare for a 5K race. It includes 3 phases: a 4-week base phase that gradually increases running distances up to 5 miles per week, a 2-week specific phase that incorporates tempo runs and intervals to build speed, and a 2-week tapering phase that reduces distances leading up to the race. The program includes 3-4 running sessions per week along with 1 cross-training session of swimming, cycling, or other activity. Rest days are recommended after long runs to allow recovery.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    096 >> P L A N YOUR TRAINING

    5K PROGRAM
    Three to four running sessions per week will
    adequately prepare you for a 5-km (3.1-mile)
    race. The runs should be increased gradually, so
    that you build up to your target distance, and
    varied to ensure that you remain stimulated and
    motivated. The inclusion of one cross-training
    session per week will increase your aerobic
    capacity and muscular tness while also giving
    your running joints a rest. It is also important to
    give your body time to recover between training
    sessions, so you should have two or three rest
    days per week at the start. If you are training for
    a specic race, it is advisable to reduce your
    training for the last two weeks before, known as
    tapering (see pp.14647).

    ADDING A FOUNDATION PROGRAM


    If you have done a 3.1-mile (5km) race before, or
    are already an athlete, you might want to focus on
    increasing your speed. Following the foundation
    program on pp.9495 for four weeks and then
    undertaking the 3.1 mile (5 km) program opposite
    would help you increase your overall body strength
    and running endurance, and should lead to better
    performance and a faster race time. See also pp.104
    107 for more information on performance training.
    If you are an experienced 3.1 mile (5 km) runner,
    you could add one or two miles to some of the
    sessions suggested in the sample program to improve
    running tness and performance over the distance.
    Use your training logs (see pp.9293) to make informed
    decisions about where to adapt your training load and KEY >>
    always listen to your body. Dont run more than 25 SESSIONS (SEE PP.7881) CROSS-TRAINING (SEE PP.8283)
    miles (40 km) per week during weeks ve and six; RECOVERY RUN CYCLE/SWIM
    its unnecessary for this event and theres a risk of BASE RUN
    INTENSITY (SEE PP.3841)
    overtraining, and therefore injury. PROGRESSION RUN
    FARTLEK RPE
    HILL REPEATS HEART RATE %
    TEMPO RUN
    INTERVALS
    5K PROGRAM << 097
    SAMPLE 5K PROGRAM
    This program focuses on building up your distance core training, or resistance sessions. You could add
    and is divided into three phases: base, specic, and some of these exercises to the program, either on a
    tapering. It does not include any particular technique, rest day or before the cross-training.

    D AY- B Y- D AY P R O G R A M TOTAL
    DISTANCE
    1 2 3 4 5 6 7

    2 MILES 2 MILES SWIM 3 MILES


    1 REST (3.2 KM) (3.2 KM) REST 2030 MINS (4.8 KM) REST
    7 MILES
    (11.2 KM)

    34 6070% 46 7080% 02 5060% 36 6080%


    BASE WEEKS

    3 MILES 2 MILES CYCLE 2 MILES 2 MILES


    2 REST (4.8 KM) (3.2 KM) 2030 MINS REST (3.2 KM) (3.2 KM) 9 MILES
    (14.4 KM)

    34 6070% 36 6080% 02 5060% 34 6070% 02 5060%

    3 MILES (4.8 KM)


    3 MILES SWIM 3 MILES 2 MILES
    2 miles (3.2 km)
    3 REST (4.8 KM) 2030 MINS REST (4.8 KM) (3.2 KM) 11 MILES
    tempo (17.6 KM)

    34 6070% 89 8595% 02 5060% 34 6070% 02 5060%

    3 MILES (4.8 KM)


    4 MILES CYCLE 4 MILES 2 MILES
    4 110 yd (100 m) 13 MILES
    4 REST (6.5 KM) 2030 MINS REST (6.5 KM) (3.2 KM)
    hill reps (21 KM)

    34 6070% 69 8595% 02 5060% 34 6070% 02 5060%


    SPECIFIC WEEKS

    3 MILES (4.8 KM)


    4 MILES SWIM 4 MILES 3 MILES
    68 110 yd 14 MILES
    5 REST (6.5 KM) 2030 MINS REST (6.5 KM) (4.8 KM)
    (100 m) hill reps (22.6 KM)

    34 6070% 89 8595% 02 5060% 34 6070% 02 5060%

    4 MILES (6.5 KM)


    5 MILES CYCLE 5 MILES 3 MILES
    0.5 miles on, 17 MILES
    6 REST (8 KM) 2030 MINS REST (8 KM) (4.8 KM)
    0.5 miles off (0.8 km) (27.3 KM)

    34 6070% 89 8595% 02 5060% 34 6070% 02 5060%

    3 MILES (4.8 KM)


    4 MILES SWIM
    TA P E R I N G W E E K S

    4 MILES 2 MILES
    440 yd on, 440 yd 13 MILES
    7 REST (6.5 KM) 2030 MINS REST (6.5 KM) (3.2 KM)
    off (400 m) (21 KM)

    34 6070% 89 8595% 02 5060% 34 6070% 02 5060%

    5 MILES
    3 MILES 2 MILES RACE DAY + 3.1
    8 REST (4.8 KM) REST (3.2 KM) REST 3.1 MILES REST MILES
    (5 KM) (8.2 KM +
    34 6070% 02 5060% 5 KM)

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