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    8-Week 5k Race Training Plan Update

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    BrooksRunning
    8-week training plan to run a 5k

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    Download as PDF, TXT or read online from Scribd

    8-Week 5k Race Training Plan Update

    Uploaded by

    BrooksRunning
    3K views4 pages
    8-week training plan to run a 5k

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    8-week training plan to run a 5k

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views4 pages

    8-Week 5k Race Training Plan Update

    Uploaded by

    BrooksRunning
    8-week training plan to run a 5k

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    At a glance
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    The document outlines an 8-week training plan to prepare for a 5K race, with workouts focused on gradually improving speed and endurance through runs of increasing distance and high-intensity interval training.

    The goal of the program is to improve speed and endurance gradually, with progress peaking just before the race date.

    Each week structures runs on Monday, Wednesday, and Thursday with a recovery run, distance run of increasing length, and high-intensity interval training. Tuesday and Friday are rest days.

    8-WEEK 5K RACE TRAINING PLAN

    Training for a 5K? Crush it with this 8-week training plan

    Managing your effort


    In preparation for your race, you're going to start training eight weeks before the event and run three days each week with at
    least one rest day in between. If you need to adjust the exact days, that's fine. Just make sure to maintain your rest days.

    The goal of the program is to improve your speed and endurance gradually, with your progress ultimately peaking just in time
    for your race.

    Listen to your body


    For many of the runs, we'll be using the rate of perceived exertion (RPE) to manage your level of effort. Essentially, RPE is a
    scale from zero to 10, where zero would be how much effort it takes you to sit in a chair and do nothing. Somewhat predictably,
    GO THE
    DISTANCE

    10 would be your absolute maximum effort.

    The beauty of using RPE is that it's entirely subjective based on how you're feeling on any given day, which brings up an
    important point: Throughout your training, it's important to listen to your body and adjust accordingly. It's OK, even
    encouraged, to tailor this plan to your running experience and goals!

    HIIT days
    You'll also notice that one day each week is dedicated to high-intensity interval training (HIIT) as a means of increasing your
    strength and speed. This particular workout consists of one-minute reps that look like this:

    Walk for 30 seconds

    Jog slowly for 20 seconds

    Run fast for 10 seconds

    Those reps are then grouped into sets with two-minute walks in between for recovery. Throughout the course of the program,
    we'll adjust the number of sets and reps to emphasize different aspects of your fitness.
    8-WEEK 5K RACE TRAINING PLAN

    MON TUE WED THU FRI SAT SUN

    HIIT

    Recovery Run 30 Warm up: 5 min Distance Run


    jog 3x3
    WEEK 1 minutes
    REST REST
    2.85K/1.77mi
    REST REST
    6-7 RPE Cold down: 5 min 4-5 RPE
    walk

    HIIT

    Recovery Run 30 Warm up: 5 min Distance Run


    jog 3x4
    WEEK 2 minutes
    REST REST
    3.15K/1.95mi
    REST REST
    6-7 RPE Cold down: 5 min 4-5 RPE
    walk

    HIIT

    Recovery Run 30 Warm up: 5 min Distance Run


    jog 3x5
    WEEK 3 minutes
    REST REST
    3.5K/2.17mi
    REST REST
    6-7 RPE Cold down: 5 min 4-5 RPE
    walk

    HIIT

    Recovery Run 30 Warm up: 5 min Distance Run


    jog 4x5
    WEEK 4 minutes
    REST REST
    4K/2.48mi
    REST REST
    6-7 RPE Cold down: 5 min 4-5 RPE
    walk
    8-WEEK 5K RACE TRAINING PLAN

    MON TUE WED THU FRI SAT SUN

    HIIT

    Recovery Run 30 Warm up: 5 min Distance Run


    jog 5x5
    WEEK 1 minutes
    REST REST
    4.5K/2.8mi
    REST REST
    6-7 RPE Cold down: 5 min 4-5 RPE
    walk

    HIIT

    Recovery Run 30 Warm up: 5 min Distance Run


    jog 5x5
    WEEK 2 minutes
    REST REST
    5K/3.1mi
    REST REST
    6-7 RPE Cold down: 5 min 4-5 RPE
    walk

    HIIT

    Recovery Run 30 Warm up: 5 min Distance Run


    jog 4x5
    WEEK 3 minutes
    REST REST
    5K/3.1mi
    REST REST
    6-7 RPE Cold down: 5 min 4-5 RPE
    walk

    HIIT

    Recovery Run 30 Warm up: 5 min


    jog 3x5
    WEEK 4 minutes
    REST REST REST RACE DAY REST
    6-7 RPE Cold down: 5 min
    walk
    8-WEEK 5K RACE TRAINING PLAN

    NOTES

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