A Four Week Training Program
A friend of mine is planning to run a 5K in 4 weeks time and she asked me to put together a training program for her and this is what it looks like.
|
WK |
M (sure) |
T |
W |
T |
F (sure) |
S (sure) |
S |
|
1 |
3 x 400 |
Rest |
Gym |
- |
30 min tempo run |
5 ml run
|
35 min EZ run |
|
2 |
4 x 400 |
Rest |
Gym |
- |
35 min tempo run |
6 ml run |
40 min EZ run |
|
3 |
4 x 400 |
Rest |
Gym |
- |
40 min tempo run |
6 ml run |
40 min EZ run |
|
4 |
4 x 400 |
Rest |
40 minute Tempo run |
2ml run |
rest |
rest |
5k race |
Notes about the schedule:
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 5-10 minutes easy running, then continue with 15-20 minutes running near your 10K pace (but not at race pace), and finish with 5-10 minutes cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
Your 10K time for Run Barbados is 57.47 with 5.47 per kilometer pace.
That means your tempo run using that data would be 9.23 per mile ‘cause your race pace is 9.18 per mile. The kilometer translation is 5.74 for your tempo training time.
______________________________________________________
Your 5 K tempo pace should be around 8.28 per mile or 5.14 per kilometer pace
8:02 Pace per mile is your race pace at 25 min. 5 K
5:00 Pace per kilometer is kilometer pace.
Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking 400 meters. So 3 x 400 would be three hard 400s, with a 400 m recovery in between.
Rest: Rest is critical to your recovery and injury prevention efforts so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
Saturday long runs: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run. If most of your runs are on the road and you're not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.
Note:
You can switch days to accommodate your schedule. Just make sure you don't do
two intense speed workouts two days in a row.
