5k training BK
5km training BK
Schedule
Week 1
15 Minutes Steady Run - just run at what ever speed feels comfortable for you to run for 15 minutes. I don't care how far you go, just do your best to keep running for 15 minutes.
16 Minutes Steady Running, Just 1 minute more than Monday
17 Minutes Steady Running, just 1 minute more...
3 km
20 Minutes Easy Run, this should be slow, conversational pace.
Week 2
18 Minutes Steady Running
20 Minutes Steady Running
or yesterdays session if swapping around
23 Minute Long Easy Run
Week 3
22 Minutes Steady Running
24 Minutes Steady Running
or yestedays session
Easy long run 26 minutes
Week 4
24 Minutes Steady Running
25 Minutes Steady Running
or yesterdays session
Easy long run about 30 minutes if possible
Week 5
25 Minutes Steady Running
8 Minutes steady running, 2 minutes hard, 2 minutes Easy X 4 sets, 6 Minutes steady this is the first structured session, the hard efforts are hard, the easy is very easy but try not to walk these, unless you really have to.
easy 30-35 minutes long easy run
Week 6
30 Minutes Steady - Congratulations you've doubled your run times! you should now be feeling much fitter and hopefully stronger and a bit more confident to take on some more structured trainings.
7 Minutes Steady, 1 minute hard, 1 minute Easy x 8 sets, then 7 minutes easy
35 minute long easy run
Week 7
10 Minute Steady Run, 10 Minute Tempo run, 10 minute Steady Run. the 10 Minute Tempo run should be about 20% faster than steady run, you should find it difficult to talk while doing this. try to make the 2 Steady run sections around the same pace/distance
Pyramid Fartlek Session: start with 6 minute easy run the 1 minute hard, 1 minute easy, then 2 minutes hard, 2 minutes easy, 3/3, 2/2, 1/1 then finish with 6 minutes easy, total time running should be 30 minutes,
40 Minute long run, keep it easy, get a few km's into your legs.
Week 8
25 Minutes Steady running - we will taper off slightly this week, 5km Time Trial Coming up!
15 minutes easy, 5 Minutes as hard as you can go, make it hurt!, 10 minutes steady to finish
null km
Hopefully by now you will have a course worked out, if not make it as flat as you can and give it heaps. good luck and well done for ticking off the first 8 Weeks!