Intermediate 5k
The 5k is a fantastic and exciting race. This plan is targeted for people who can already complete the 5km distance without walking and want to push themselves to see how quick they can go! We believe with the right training and commitment this plan can help you achieve your goal and even a PB! The Intermediate 5k training plan ideally involves committing to 4 weekly runs.
Program days explained:
Rest/Recovery days: On these days it is very important to take a load off your legs. Overtraining is one of the most common causes of injury. If you feel the need to do something on these days we would recommend Yoga, a strength program, a stretching routine or a non load bearing activity such as swimming.
Easy runs (Z2): This is building your base(aerobic fitness) and providing active recovery. Getting the kilometres in the legs so they stay strong across the full distance of the race. These runs should be done at between 72% - 82% (Z2) of your max heart rate. If you don't have a heart rate monitor dont worry! You should be able to talk in this zone, if you can say a 10 word sentence without the need to gasp for a breath you are in the correct zone!
Push runs (Z4): This will improve a number of things including your speed, anaerobic threshold and mental resilience (the ability to push through “the wall” which you will hit at some stage during your race). These workouts will vary between intervals of different kinds (short sprints, longer strides where you build the HR up to Z4)and hill sprints, these should be done at above 90% of your max heart rate or if you don't have a HR monitor, be done at max effort!
Tempo/Pace runs: It's important to get your bodies used to running at a tempo/race pace for a sustained period of time without compromising our bodies ability to recover during training weeks. Heart rate is not to be taken into account during these runs, they are to be based on feel. If you have a target pace for the race then try to do these runs at that target race pace. (Eg SUB 22 min race - Pace 4:23 min/km)
Long runs(Z2): These will be weekly slightly increasing every week. These should be mostly done in Z2. They will build your endurance and get your body used to long runs whilst giving you the confidence that this goal is achievable.
Core: An optional extra that if done once a week (we like to add it to our monday session, but do what works for you!) is a great way to enhance your speed, power and stability which will improve your efficiency and lower the risk of injuries. There are many exercises out there for runners, this is just one routine that has worked for us. Workout total 18 min: It’s 2 rounds of each exercise for 1 min with 30 sec rest between sets. Please use as much or as little weights as possible for your level of fitness. Remember to always listen to your body, this is in support of your runnings so don't over do it:
- Dead bug
- Side plank with oblique crunch (30 sec each side)
- Glute bridge walk out
- Walking plank into mountain climbers
- Push up with with oblique crunch
- Walking lunges with weighted twist
*These plans will be based on someone with a monday to friday job, the long runs will be done on sunday where you will have the most time. If you are like me and a shift worker where you don't always have the time every sunday dont stress! Simply move the plan forward 2 or 3 days to make it suit your needs.
*Missing a few runs during the training program is normal. Life happens! Don't stress about it. Listen to your body and trust your overall progress. However, if you miss 2-3 weeks or more of training it becomes tough. Consider adjusting goals or postponing your race. Ease back into training gently and remember that setbacks happen to everyone. You've got this!
Training plan
WEEK 1 -
Monday - Rest
Tuesday - Push run - 1 km easy (warm up WU), then 8x400m strides with 200m jog recovery between strides, then 1 km easy (cool down CD)
Wednesday - 5 km easy
Thursday - Rest
Friday - Tempo/pace run - 1 km easy WU, then 4 x 4 min Tempo pace with 90 sec jog recovery between, then 1 km easy CD
Saturday - Rest
Sunday - Long run - 7 km easy
WEEK 2 -
Monday - Rest
Tuesday - Push run - 1 km easy WU, then 6 x 600m strides with 400m jog recovery between strides, then 1 km easy CD
Wednesday - 6 km easy
Thursday - Rest
Friday - Tempo/pace run - 1 km easy WU, then 4 x 5 min Tempo pace with 90 sec jog recovery between, then 1 km easy CD
Saturday - Rest
Sunday - Long run - 8 km easy
WEEK 3 -
Monday - Rest
Tuesday - Push run - 1 km easy WU, then 4 x 1 km strides with 200m jog recovery between strides, then 1 km easy CD
Wednesday - 6 km easy
Thursday - Rest
Friday - Tempo/pace run - 1 km easy WU, then 3 x 7 min Tempo pace with 90 sec jog recovery between, then 1 km easy CD
Saturday - Rest
Sunday - Long Run - 10 km easy
WEEK 4 -
Monday - Rest
Tuesday - Push run - 1 km easy WU, then 8 x 400m strides with 200m jog recovery between strides, then 1 km easy CD
Wednesday - 6 km easy
Thursday - Rest
Friday - Tempo/pace run - 1 km easy WU, then 2 x 10 min Tempo pace with 90 sec jog recovery between, then 1 km easy CD
Saturday - Rest
Sunday - Long run - 11 km easy
WEEK 5 -
Monday - Rest
Tuesday - Push run - 1 km easy WU, then 4 x 1200m strides with 200m jog recovery between strides, then 1 km easy CD
Wednesday - 7 km easy
Thursday - Rest
Friday - Tempo/pace run - 1 km easy WU, then 20 min Tempo pace, then 1 km easy CD
Saturday - Rest
Sunday - Long run - 12 km easy
WEEK 6 -
Monday - Rest
Tuesday - Push run - 1 km easy WU, then 6 x 800m strides with 200m jog recovery between strides, then 1 km easy CD
Wednesday - 7 km easy
Thursday - Rest
Friday - Tempo/pace run - 1 km easy WU, then 25 min Tempo pace, then 1 km easy CD
Saturday - Rest
Sunday - Long run - 13 km easy
WEEK 7 -
Monday - Rest
Tuesday - Push run - 1 km easy WU, then 4 x 800m strides with 200m jog recovery between strides, then 4 x 200m sprints with 200m jog recovery, then 1 km easy CD
Wednesday - 7 km easy
Thursday - Rest
Friday - Tempo/pace run - 1 km easy WU, then 2 x 10 min Tempo pace with 90 sec jog recovery between, then 1 km easy CD
Saturday - Rest
Sunday - Long run - 8 km easy
WEEK 8 -
Monday - Rest
Tuesday - Push run - 1 km easy WU, then 2 x 800m strides with 200m jog recovery between strides, then 1 km easy CD
Wednesday - 5 km easy
Thursday - Rest
Friday - 4 km easy
Saturday - Rest
Sunday - Race day - 5 km Time trial!
Disclaimer and Warning
The information and training plans provided on this website are intended for general informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any new exercise program.
Important Warnings:
- Consult Your Healthcare Provider: Before beginning any exercise program, including the running training plans provided on this website, you should consult with your physician or a healthcare professional, particularly if you have any pre-existing health conditions, injuries, or concerns about your fitness level.
- Risk of Injury: Running and other forms of exercise carry inherent risks, including the risk of injury. By following the training plans on this site, you acknowledge and accept these risks. It is important to listen to your body and modify or discontinue any exercise that causes pain or discomfort.
- Individual Differences: The effectiveness and safety of the training plans may vary based on individual fitness levels, health conditions, and other factors. The plans are not tailored to individual needs and should not be considered a one-size-fits-all solution.
- Proper Technique: Ensure that you perform all exercises with proper form and technique to reduce the risk of injury. If you are unsure about the correct form, seek guidance from a qualified fitness professional.
- Modification and Adaptation: The training plans provided are general guidelines and may need to be adapted based on your personal needs, goals, and fitness level. Modify the plan as necessary to accommodate your individual circumstances.
- No Guarantees: Results from following these training plans will vary and are not guaranteed. The website and its creators make no warranties or representations regarding the effectiveness of the plans or any specific outcomes.
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