5k Training Programme

 

5K    Six Week Training Programme 

Follow the plan that best fits your current fitness, irrespective of the number of sessions per week you are able to commit to.
It is important that you attend as many Thursday and Sunday sessions as possible.

Try to add one extra session to what you currently manage in a week, ideally you will need to be training 4 times or more per week, but it is important not to add more than one extra session to your existing training unless advised to later in the programme, the coaches will guide you through this, so nice and easy and follow the plan. We are after quality not quantity.

Follow Plan A if you are currently running 5k faster than 21 min's and follow Plan B if not. It is assumed that you will already be capable of running 5 or 6 miles comfortably, if this is not the case please mention to the coaches at the introduction.

WEEK ONE

Mon:  Plan A and B  20 to 30 min's easy run or rest.

Tue:   Plan A: 10 min easy, 10 min Tempo, 10 min easy.
         Plan B: 20 min easy, 5 min Tempo, 5 min easy.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri:  Rest Day.

Sat: Do your normal Parkrun with your new warm up routine added. You will go through a pre race warm up routine with your coaches on your first Thursday session.

Sun:  10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down.

Using week one above as an example if you are following Plan B and only currently running three sessions in a week, increase this to four sessions a week. The best days for you would be: Tuesday, Thursday, Saturday and Sunday. Try to walk, swim or cycle on your recovery days, being Monday, Wednesday and Friday.

Keep a training diary and record all relevant times etc.

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WEEK TWO

Mon:  Plan A and B  20 to 30 min's easy run or rest.

Tue:  Plan A:  10 min easy, 10 min Tempo, 5 min easy, 5 min Tempo, 10 min easy.
         Plan B:  15 min easy, 10 min Tempo, 5 to 10 min easy.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri:     Rest Day.

Sat:    A and B: 30 minutes Steady running off road, hilly if possible.

Sun:  10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down.

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WEEK THREE

Mon: Plan A and B  20 to 30 min's easy run or rest.

Tue:  Plan A:  10 min easy, then 4x5 min with 2 min jog rec, 10 min easy. 90% effort.
         Plan B:  10 min easy, then 4x5 min with 3 min jog rec, 10 min easy. 90% effort.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri:  Rest Day.

Sat:  Run a 5k ( approx) Time trial on your own. Note time in your diary.

Sun:  10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down. 

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WEEK FOUR

Mon:  Plan A and B  20 to 30 min's easy run or rest.

 Tue:  Plan A:  10 min easy, 5x4 min 90 sec recovery, 10 min easy. 90% effort.

         Plan B:  10 min easy, 5x4 min 2 min rec, 10 min easy. 90% effort.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri: Rest Day.

Sat:  Do your Parkrun big emphasis on really putting everything into it for the last mile Ish...really big finish. Don't worry if it's not a PB....we haven't added the cream yet.
Sun: 10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down.

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 WEEK FIVE

Mon:  Plan A and B  20 to 30 min's easy run or rest.

Tue:  Plan A:  10 min easy, 25 min Tempo run, 10 min easy.

         Plan B:  10 min easy, 10 min Tempo, 5 min easy, 10 min Tempo, 5 min easy.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur:  Session at the Hawker.  A and B:  Default session, if you can't make it to the Hawker is 6x3 minutes at just a little faster than your current 5k pace, with a 2 min recovery between each. 10 min jog for both warm up and cool down.

Fri:  Rest Day.

Sat: A and B: 30 minutes steady off road, hilly if possible.
Sun:  10 k steady with the STG in Bushy Park or run on your own if you can't make it. The idea is to start easy for 10 min's and gradually increase the pace to a good steady pace finishing fast over the last 5 mins, then jogging for 5 to 10 min to cool down.

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WEEK SIX

Mon:  Plan A and B  20 to 30 min's easy run or rest.

Tue: A and B: 10 min easy. 10 mins at 80%, jog 3 min, 8 mins at 80%, jog 3 min, 6 mins at 80%, jog 3 mins, 4 mins at 90%, jog 2 mins, 2 mins at 95% and finish with 10 min jog.

Wed:  A and B:  30 to 40 min's Steady or Rest.

Thur: Last Session and chat at the Hawker.

Fri:  Run easy for 10 minutes and then do 6x 80 meter strides, jog 5 min. If you have done 90% of everything else this last session is the cream.

Sat: Race Parkrun......you will feel nervous, good start but not too fast, settle down and enjoy the battle with your mind.....you must be able to beat yourself. Very best of luck, you deserve to run well.

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