Click HERE do download the 5k training program!

Training guide:

This 5K training plan is designed to give runners of all levels the flexibility to do each workout to their level of fitness. It is designed for individuals with busy life styles and maximizes the limited time to train. The terms Easy, Moderate and Race Pace are relative to workout intensity based on maximum heart rate percentage. Each workout is intended to be performed at a given percentage of maximum heart rate. Easy runs are performed at 50-65% of your maximum heart rate where a moderate run is done at 65-75% of your maximum heart rate. Race pace in this program refers to your 5K race pace which will be about 75-85% of your max heart rate. Each runner will run the workouts at different speeds based on their own HR and fitness level. A moderate run for one athlete might be 6:00 per mile pace where another will run at an 8:00 per mile pace.

Know Your Training Intensity:

Zone 5 = Very Very Hard
Zone 4 = Anaerobic Threshold / Very Hard / Race Pace!
Zone 3 = Aerobic Endurance / Moderately Hard
Zone 2 = Aerobic Base / Easy to Moderate
Zone 1 = Aerobic Base / Active Recovery / Easy

The workouts:

The first two weeks are base building. The following five weeks are adding pace work to develop speed and aerobic endurance. The final week adds some additional rest to ensure your are fully recovered from all the training on race day. The cross training and core/strength training days are added for variety and to help reduce the possibility of injury. It is important to develop a strong core to support your running activity and mixing in a non running aerobic exercise helps keep the mind and body fresh for the more intense running workouts. Some basic core strength exercises include; front and side planks, front and side roll outs, one legged squats, single leg step downs on a 4" step, side leg raises, single leg bridges. (target your lower abs, gluteus muscles, quads and hamstrings with these exercises.)

Interval training is a good way to teach the body and mind to run efficiently at a given pace. These 400 meter reps are followed by a 60-90 second rest interval. The idea here is to run the 400 meters at your 5K race pace. (race pace /4 gives you your time for each 400 M rep). These 400M reps are not to be run all out. You should be running comfortably hard but like you could go faster if you wanted to. Remember it is a pace you will run for 3.1 miles. Each rep you will start at a moderate pace building to your race pace and finish each rep stronger than you started. If you feel like you are slowing down in the last 200 meters then you need to start slower on the next one. This is especially true your first couple interval workouts. You should find that by the last week of training you are feeling stronger and can complete all the reps at your race pace goal.

One final tip when using this training plan. Athletes who wish to run a fourth or fifth day each week can add an easy run to the core workout day and/or use one of the rest days for an easy to moderate run.

Have Fun with your Training and Good Luck in your 5K Race!!

-- Coach John

Click HERE do download the 5k training program!