RUNNING PROGRAM - 5KM TRAINING
|
BASIC TRAINING GUIDE
- Warm up: Always start your walks or runs with a warm up section. This can be around 5-10 minutes and should be at a really low intensity.
- Build up: Before you get into the harder section of your run, it is good to build up to it so you don't shock the body too much. If on a non-stop run this could be done by gradually building up in pace until you reach your core running speeds.
- Light stretch: Many trainers like to do a light stretch before they get into the harder part of their training. This is common in training sessions that are broken up into bits - like interval sessions or hill sessions.
- Core training: This is the hard part of you training. When we state that the session is to include intervals or hill repeats, this is the section where it is conducted - after your body is warmed up and ready.
- Cool down: After you have finished the hard part of your training, it is ideal to do a cool down. This will be 5-10 minutes of light running.
- Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
ADJUST ANY PROGRAM RECOMMENDATIONS TO SUIT YOUR LEVEL OF ABILITY. IF UNSURE, SEE A TRAINER OR YOUR HEALTH PROFESSIONAL. |
RUNNING PROGRAM - 5KM FUN RUN
|
| Based on 4 day training week. Sample days given, make sure you break the sessions up similar to as shown below, to allow for recovery.
- Week 2: 3 easy 3km runs
- Week 3: (M) easy 3km (W) 3km with light hills (F) easy 3km (S) LSD 4km
- Week 4: (M) easy 3km (W) 3km with light hills (F) easy 3km (S) LSD 4.5km
- Week 5: (M) easy 3km (W) 3km inc 3 x hill repeats (F) 3km fartlek efforts at varying speeds and distances (S) LSD 5km
- Week 6: (M) easy 4km (W) 3km inc 3 x hill repeats (F) 3km fartlek efforts at varying speeds and distances (S) LSD 5.5km
- Week 7: (M) easy 5km (W) 4km inc 5 x hill repeats (F) 4k with 3 x 1km efforts as core training - 400m recovery walk or slow jog (S) LSD 6km
- Week 8: (M) easy 4km (W) 5km time trial - only moderate (F) 4km inc 5 x hill repeats (S) LSD 6.5km
- Week 9: (M) easy 5km (W) 4km inc 5 x hill repeats faster (F) 5.5k with 1k/2k/1k efforts as core training - 400m recovery walk or slow jog (S) LSD 7km
- Week 10: (M) easy 5km (W) 5km time trial - moderate to solid. (F) 4km inc 5 x hill repeats solid (S) LSD 7km.
- Week 11: (M) easy 4km (W) 4km with a few light hills (F) 4km fartlek (S)5k (1st, 3rd & 5th @ race pace with easy jog in 2nd & 4th km).
- Week 12: (M) easy 4km (T) easy 3km (T) easy 3km (S) Race day.
|
|
