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 RACING
 

Six-week Intermediate 5K Schedule

A basic 5K schedule for anyone who can run for 30 minutes, four times a week

WEEK ONE

Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 30 mins easy

WEEK TWO

Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4-5 x 90 secs brisk with 2.5-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 35 mins easy

WEEK THREE

Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fartlek (free-form fast and slow running)
Fri Rest
Sat 25 mins easy
Sun 40 mins easy

WEEK FOUR

Mon Rest
Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fartlek, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 45 mins easy

WEEK FIVE

Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 3 x 3 mins brisk with 3-min jog recoveries, then 10 mins easy
Fri Rest
Sat 25 mins easy
Sun 35 mins easy

WEEK SIX

Mon Rest
Tue 25 mins easy, incorporating 6 x 20-40 seconds faster-paced running
Wed Rest
Thu 20-25 mins easy
Fri Rest
Sat 15 mins easy or rest
Sun 5K Race!


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Discuss this article, 1 of 42 messages, read more:
Delirium 
Posted: 12/05/09 14:31:15 15

Hi

Any advice welcome for my "predicament".  I am a bit of a gym freak and can run non stop very comfortably on the treadmill at speed of 10 for over 60 mins but when I try to run outside, I can hardly manage it!  I have tried setting an incline on the treadmill but again this does not appear to help?!

Have a possible place in the Marathon next year and don't want to fudge it up by not being able to run for any longer than 20 mins!

Thanks for any help

Read more...
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