5K Training Plan
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5K Training Plan The first 6 weeks of training for a 5K should be dedicated to base training (Table 8.1). In the first 3 weeks, athletes should run at least 4 days per week at an easy pace (RPE 1 to 5) for about 30 minutes each session. The program could include more or less depending on the athlete’s running experience. Cardiovascular cross-training—such as swimming, cycling, or pool running—should be incorporated 2 or 3 days per week to supplement the remaining days. In addition, strength training can be done up to 4 days per week along with aerobic training. For the final 3 weeks of base training, running should increase to 5 or 6 days per week, and technique development drills should be incorporated into three training sessions each week. One session each week should be a long run, which is a low-intensity run of longer distance than any other run in the week (the long run should not be more than 25 percent of the total weekly distance). The athlete continues strength training and decreases cross-training to 1 or 2 days. One day each week should be used for active recovery or cross- training. Weeks 7 to 12 are considered the first building phase, which means that training intensity should increase; the training will now include 2 or 3 days of hard workouts. The focus should be on increasing foot speed and aerobic capacity using threshold and interval running. Total distance will increase during this period, but not more than 10 percent every 3 weeks. Recovery is also very important during this period; easy runs and passive recovery techniques should be emphasized. In addition to the high-intensity workouts, easy runs should be included in the schedule. Alternative forms of aerobic exercise may substitute for easy running on recovery days. Swimming, water running, cross-country skiing, and cycling are great alternatives because they relieve the joints of stress while maintaining cardiovascular demands. For the last 5 weeks
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Transcript of 5K Training Plan
5K Training Plan
The first 6 weeks of training for a 5K should be dedicated to base training (Table
8.1). In the first 3 weeks, athletes should run at least 4 days per week at an easy
pace (RPE 1 to 5) for about 30 minutes each session. The program could include
more or less depending on the athlete’s running experience. Cardiovascular cross-
training—such as swimming, cycling, or pool running—should be incorporated 2 or 3
days per week to supplement the remaining days. In addition, strength training can
be done up to 4 days per week along with aerobic training.
For the final 3 weeks of base training, running should increase to 5 or 6 days per
week, and technique development drills should be incorporated into three training
sessions each week. One session each week should be a long run, which is a low-
intensity run of longer distance than any other run in the week (the long run should
not be more than 25 percent of the total weekly distance). The athlete continues
strength training and decreases cross-training to 1 or 2 days. One day each week
should be used for active recovery or cross-training.
Weeks 7 to 12 are considered the first building phase, which means that training
intensity should increase; the training will now include 2 or 3 days of hard workouts.
The focus should be on increasing foot speed and aerobic capacity using threshold
and interval running. Total distance will increase during this period, but not more
than 10 percent every 3 weeks. Recovery is also very important during this period;
easy runs and passive recovery techniques should be emphasized. In addition to the
high-intensity workouts, easy runs should be included in the schedule.
Alternative forms of aerobic exercise may substitute for easy running on recovery
days. Swimming, water running, cross-country skiing, and cycling are great
alternatives because they relieve the joints of stress while maintaining
cardiovascular demands. For the last 5 weeks of training (weeks 13 to 18), the
intensity should be increased slightly by emphasizing running at threshold pace and
using intervals of longer duration. For most recreational athletes racing the 5K
distance, the taper for competition is built into the training program. The 2 days
before race day are used for recovery runs.
As part of the recovery runs, technique drills should be used as a means for
activating the fast-twitch muscle fibers without causing fatigue.
