5K - 8 Week Training plan for Beginners
IRON GIRL 5K 8-WEEK TRAINING PLAN
By Coach Troy Jacobson
Welcome to the Iron Girl 5K training plan! This plan is intended for people with a basic level of aerobic fitness who have the goal of completing a 5K safely and comfortably while maximizing their training time and effort. By doing this training program, you'll take your fitness to a new level and be able to use it as a stepping stone to longer distance races like the 5 Miler, the 10K and eventually even the marathon distance (26.2 miles)!
Before you get started on this program however, it's very important that you schedule a visit with your doctor for a physical check up to make sure you are ready and able to train for the event. Once you've gotten the 'green light', we're off and RUNNING!
The first few weeks of your eight week training program will be an adaptation phase whereby your body gets conditioned for the more intense training later on in the program. The focus is on gradually building your duration and frequency of running, alternating between running on a treadmill (due to the softer, more forgiving surface) and the road (more specific to your event.). You'll also notice that I've worked some 'strength training' and 'cross training' into your program in order to balance your fitness and achieve better results. Do this according to recommended standards for endurance athletes.
Most of your training at this time will be 'aerobic' in terms of intensity. By 'aerobic', we mean running at a very comfortable and sustainable pace at an aerobic heart rate. On a scale of perceived effort from 1-10 (10 being a sprint), 'aerobic' runs will be done at a 6 or a 7 pace. The goal is to run the entire amount of 'time' suggested. And if you are newer to running, you are welcome to 'walk' every few minutes for up to 30 seconds at a time, in order to bring your heart down a little bit and reduce the accumulating fatigue so that you may comfortably complete the intended training volume for the day. For example, you may jog for 5 minutes then walk briskly for 30 seconds and repeat this pattern.
The next few weeks will be considered a 'build phase' where you continue to increase your volume but also incorporate a few hard runs or 'intervals', known as 'tempo' training. 'Tempo training' are faster running efforts approximating your 10K race pace (threshold training) that will place more of a demand on your systems, thereby causing faster fitness gains. A cautionary note however…whenever you boost your intensity, you need to be more careful than ever and watch for signs of overtraining (like constant soreness, poor sleeping habits, irritability, etc.) and repetitive motion injury. Always use your good judgment and learn to listen to your body!
The last week or so will mark your taper for race day. The taper will include a reduction of training volume, allowing your body to 'absorb' your training and thereby taking your fitness to a whole new level!
This basic training program can be easily modified to suit your individual fitness levels and goals by simply following the workout structure but increasing or decreasing the amount of training you do each day. Again, use your good judgment and never over extend yourself.
If done properly, you'll toe the line on race day with the confidence and fitness to run a great race and achieve your goals.
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Good luck with your training and your Iron Girl Race!
The Official Coach for Iron Girl, Troy Jacobson is a leading multisport coach since 1992 and producer of the Spinervals Cycling Workout Series as well as other training DVDs series designed for endurance athletes of all abilities.
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