5 Weeks To A 5k

Exercise, Interval Training, Strategies Add comments

Hitting up a 5k race is a fun way to spend some time with your friends.  But if you’re not used to running, it can be pretty rough.

Sure, you might be in great shape, but if you’re not in running shape it’ll be hard to make a good showing.  Hip flexor and calf cramps, side stiches, and other annoyances will slow you down.

trail run

Below is a simple 5 week plan to get you in 5k shape.  You can use it to get ready for your first 5k no matter what shape you’re in, from just-off-the-couch to powerlifter.

Take a day off from running between each of these workouts., and start each workout with an easy warmup and finish with a cooldown.

Week One:

Day 1:

6×1 min running @ 80% effort, 90 sec walk/jog between each

Day 2:

3×2 min running @70% effort, 120 sec walk/jog between each

Day 3:

2 miles @ 60-65% effort (easy pace), walk breaks as needed

Week Two:

Day 1:

7×1 min running @ 80% effort, 90 second walk/jog between each

Day 2:

3×3 min @70% effort, 120 sec walk/jog break between each

Day 3:

2 miles @ 60-65% effort (easy pace), walk breaks as needed

Week Three:

Day 1:

8×1 min running @ 80% effort, 60 second walk/jog between each

Day 2:

3×4 min @70% effort, 120 sec walk/jog break between each

Day 3:

2.5 miles @ 60-65% effort (easy pace), walk breaks as needed

Week Four:

Day 1:

8×1 min running @ 80% effort, 30 second walk/jog between each

Day 2:

3×5 min @70% effort, 120 sec walk/jog break between each

Day 3:

2 miles at goal race pace, walk breaks as needed

Week 5:

Day 1:

7×1 min @85% effort, 30 sec walk/jog between each

Day 2:

2 miles at easy pace, speeding up for 15-30 sec when feeling good

Day 3:

5k Race!!

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