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| RACING | RW Oct 01 |
6-week Intermediate 5K ScheduleA basic 5K schedule for anyone who can run for 30 minutes, four times a week |  |
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This is for you if you can run for 30 minutes, four times a week Week 1Mon RestTue 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 2Mon RestTue 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 3Mon RestTue 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 4Mon RestTue 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 5Mon RestTue 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 6Mon RestTue 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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Richard Barnette
