5K Training Program

This 10 week program is primarily focused on guiding someone who has been doing limited running but is fairly new to racing a 5km and planning to run >28 minutes. It is intended to guide you to the Longboat 5km Island race.

Training Zones:
Zone 0 – Minimal training effect, very comfortable effort, below 65% of Anaerobic Threshold Heart Rate, Active Recovery, fat burning.
Zone I – Comfortable effort, between 65% and 80% of Anaerobic Threshold Heart Rate, warm-up, cool-down.
Zone II – Moderate effort, between 85% and 95% of Anaerobic Threshold Heart Rate, aerobic workouts, shorter workouts 30 minutes, fat and carbohydrate burning.
Zone III – Hard effort, between 100% and 105% of Anaerobic Threshold Heart Rate, anaerobic workouts, strength and speed workouts, time trials, 30 to 60 minutes, carbohydrate burning only.
Zone IV – Very hard effort, from 105% to Max of Anaerobic Threshold Heart Rate, max efforts, use only for peaking, 30 to 40 seconds.

 

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest day

4 km easy run

Cross train easy

4 km easy run

Rest day

3 km run easy

5 km

2

Rest day

4 km easy

5 km with 3 x 1 minute quicker at bit quicker than race pace

Cross Train

Rest day

3 km

6 km

3

Rest day

4 km easy

5 km with 1 x 3 min tempo

Cross train

Rest day

3 km

6 km

4

Rest day

4 km easy

5 km with 4 x 90 sec

3 km

Rest day or cross train

3 km

7 km

5

Rest Day

4 km easy

5 km with 1 x 5 min tempo

3 km easy

Rest or cross train

3-4 km

7 km 2 x 4 min tempo

6

Rest day

4-5 km easy

5 km with 4 x 2min

3 km easy

Rest or cross train

4 km

8 km

7

Rest day

5 km easy

6 km with 1 x 8 min tempo

3 km easy

Rest or cross train

4 km

8 km

8

Rest day

5 km easy

6 km with 4 x 2.5 min

3 km easy

Rest or Cross train

5 km

9-10 km 1 x 10 min tempo

9

Rest day

6 km easy

7 km with 1 x 10 min tempo

3 km easy

Rest or Cross train

5 km

8 km

10

Rest day

4 km easy

5-6 km with 4 x 2min

3 km easy

rest

rest

5 km Island Race

 

Before you begin the process of training toward the race, be realistic and honest in assessing your own capabilities. Your current fitness level should be your starting point. Another experienced runner can help you with this process. Your experience(s) from other sports may assist you. The old adage, “know thyself” is very important.

You must also consider all of the factors that will influence your training – current situation -lifestyle, family, school, work, volunteer and social commitments, current physical and mental health and so forth. These factors are all dynamic and subject to change, so you have to be flexible and adaptable.Success occurs when preparation and opportunity meet. If there are temporary setbacks, for whatever reason, you may have to adjust the timeframe or goal accordingly. Patience and perseverance are both necessary if you wish to achieve success.
Once you have established a realistic goal, the attached program has been designed to help you achieve that goal based on your individual training needs. This will require a progressive build-up of mileage and specific work geared the race If you have a lingering injury, try and get it healthy first.

Consistency is the key. Your training must be consistent and progressive. Once you have made a commitment to follow the training plan, than do so, barring any minor setbacks (i.e. injury or illness).

All the training cannot totally emulate race conditions, but this training plan does include components that systematically and progressively replicate the demands, pace and stresses of your 5 km event. Consider you training as a continuous dress rehearsal for that ultimate performance.

While cross training has many benefits during periods of active rest or while recovering from an injury, it should not replace running as the main activity. You must run, if you wish to maximize your running potential. Training must be event specific, as much as possible.