5k RaceTraining Plan



5KM RUN TRAINING
12 WEEK PLAN
Before you start to prepare for a 5km run consider the following.

To have the best chance of achieving a great 5km run is to plan a race in 12 weeks and add the following to be in the best shape as possible on race day.

GETTING FIT FOR A 5KM
F.I.T is all about
F = Frequency. Twice a week running will maintain fitness 3-5 times will improve fitness.
I = Intensity training from slow to medium to hard
T = Time training increased slowly over time.

THE START
Start at the beginning, sounds obvious but without progression and injury free prevention you will be either injured or not correctly prepared come race day.

WARM UP
before every run with some easy light jogging for 3-5 minutes.Give your body time to get use to the training.Do you need to run for 2 minutes walk for 2 minutes? This tactic is used by some of the fastest runners and people getting started to improve fitness.
EFFORT 2-4/10

LONG RUN
is all about efficiency and improving your confidence knowing you can cover twice the distance of your anticipated race. (races up to 10 miles).
EFFORT 6/10

HARD RUN
divides a run of say 40 minutes into three parts. The first 15 minutes build up the pace then stretch then complete 10 minutes at slightly faster than estimated 5km pace then jog recover before completing a 15 minute warm down.
EFFORT warm up 4/10 main set 9/10 warm down 5/10

HILLY RUN
An undulating run will raise your heart rate and make your working muscles work differently. Get use to running down hill fast, running under resistance up hills, working your heart rate.
EFFORT should be warm up 4/10 up hills 8/10 down hills 7/10 warm down 4/10

FAST RUN
This is the speed run. Distances from 300m up to 1600m. Can be run on a running track even level grass field or between lamp posts. Jog recovery for up to the twice the time it takes to run the distance. Ie if 300m take 70 seconds have at least 70 seconds to 140 seconds before repeating.
EFFORT warm up 4/10 main set 8/10 because they are not too long warm down should be 4/10

FITNESS RUN
This is all about continous running of 35-40 minutes three times a week.
EFFORT should be warm up 3/10 main set 5/10 warm down 3/10

RACE PACE RUN
This is like doing heats for a world championship or Olympic final except you have the luxury of doing them over many weeks rather than in the days before your all important 5km event.

WARM DOWN
for at least 5 minutes. This is how you start the recovery phase. Running easy can help reduce the chances of being sore in the next few days from any type of running.