5 Weeks for a 5K
In case training last week for Ajvar 5K Run and Walk didn’t happen because "something" came up, don’t worry; it’s NOT too late! There are 5 more weeks until race day, which serves as ample time to get in shape for Ajvar 5K! Below are two 5-week training plans for a 5K to get you in shape for the big day. Get those running shoes on and we’ll see you in 5 weeks!
WEEK 1
DAY 1: SPEED WORKOUT
Run or walk ½ mile to warm up
Run ½ mile fast
Recover for 4 minutes then repeat
Walk ½ mile to cool down
DAY 2: CROSS TRAINING
DAY 3: STRENGTH TRAINING
DAY 4: REST DAY
DAY 5: TEMPO WORKOUT
Run or walk ½ mile to warm up
Run 2 miles moderately fastWalk ½ mile to cool down
DAY 6: REST DAY
DAY 7: DISTANCE WORKOUTRun or walk 4 miles
Option #1
WEEK 2
DAY 1: CROSS TRAINING
DAY 2: SPEED WORKOUT
Run or walk ½ mile to warm up
Run ¼ mile, walk 90 seconds
Repeat 7 times
Run or walk ½ mile to cool down
DAY 3: STRENGTH TRAINING
DAY 4: REST DAY
DAY 5: TEMPO WORKOUT
Run or walk ½ mile to warm up
Run 1 ½ miles fast
Recover for 2 minutes and repeat
Run or walk ½ mile to cool down
DAY 6: REST DAY
DAY 7: DISTANCE WORKOUT
Run or walk 5 miles
WEEK 3
DAY 1: CROSS TRAINING
DAY 2: SPEED TRAINING
Run or walk ½ mile to warm up
Run 1 mile, walk 1 minute, repeat twice
Run or walk ½ mile to cool down
DAY 3: STRENGTH TRAINING
DAY 4: REST DAY
DAY 5: TEMPO WORKOUT
Run or walk ½ mile to warm up
Run 3 miles, starting at an easy pace and
increasing your speed with each mile
Run or walk ½ mile to cool down
DAY 6: Rest Day
DAY 7: DISTANCE WORKOUT
Run or walk 5 miles
WEEK 4
DAY 1: CROSS TRAINING
DAY 2: SPEED WORKOUT
Run or walk ½ mile to warm up
Run ½ mile fast, recover for 2 minutes
and repeat 5 times
Run or walk ½ mile to cool down
DAY 3: STRENGTH TRAININGDAY 4: CROSS TRAINING
DAY 5: TEMPO WORKOUT
Run or walk ½ mile to warm up
Run 3 miles at a fast pace
Run or walk ½ mile to cool down
DAY 6: REST DAY
DAY 7: DISTANCE WORKOUT
Run 5 miles at an easy paceIncrease speed for the last mile
WEEK 5
DAY 1: CROSS TRAINING
DAY 2: SPEED WORKOUT
Run or walk ½ mile to warm upRun 1 mile at your goal race pace
Recover for 4 minutes and repeat twice
DAY 3: STRENGTH TRAINING
DAY 4: CROSS TRAINING
DAY 5: REST DAY
DAY 6: TEMPO WORKOUT
Run 3 miles at an easy pace
and increase speed for the last mile
DAY 7: RACE DAY!
Option #2
WEEK 1
Monday - Run/Walk 15 minutes
Tuesday - Run/Walk 2 miles
Wednesday - Off
Thursday - Run/Walk 15 minutes
Friday – Run/Walk 2 miles
Saturday - Run/Walk 25 minutes
Sunday - Off
KEYWORDS:
Cross training:
Do any cardio activity for 30 to 45 minutes (hiking, the elliptical, stair climbing, swimming, biking, etc.)
Distance workout:
Run far at a moderate pace to increase your endurance.
Recover:
Walk or jog at an easy pace.
Run or walk:
Run at an easy pace, and walk when you need to catch your breath.
Speed Workout:
Run a short distance fast, recover, then repeat. This type of training increases your quickness and endurance.
Strength training:
Do 1 or 2 sets of a resistance move for every major muscle group.
Tempo workout:
Run at a steady, moderately hard intensity for the entire session to increase your stamina for running fast
http://www.shape.com/fitness/training-plans/5-weeks-5k
WEEK 2
Monday - Run 20 minutes
Tuesday - Run/Walk 2 miles
Wednesday - Off
Thursday - Run/Walk 20 minutes
Friday – Run/Walk 2 miles
Saturday - Run/Walk 35 minutes
Sunday - Off
WEEK 3
Monday - Run 25 minutes
Tuesday - Run/Walk 2.5 miles
Wednesday - Off
Thursday - Run/Walk 25 minutes
Friday – Run/Walk 2.5 miles
Saturday - Run 30 minutes
Sunday - Off
WEEK 4
Monday - Run 25 minutes
Tuesday - Run 3 miles
Wednesday - Off
Thursday - Run 30 minutes
Friday – Run 3 miles
Saturday - Run 45 minutes
Sunday - Off
WEEK 5
Monday - Run 30 minutes
Tuesday - Run 3.5 miles
Wednesday – Run 30 minutes
Thursday – Off
Friday - Run 3.5 miles
Saturday – Run 30 minutes
Sunday – RACE DAY
