5k Running Program Workouts.

May 7, 2020

Please find all our running workouts to help improve your 5k time here. Remember if you're tight on time the priority goes - intervals, aerobic, tempo, if you are able to complete all 3 runs each week you will reap the most reward. Happy running.

 

Intervals

 

Week 1

 

Warm Up - 15 minutes zone 2 - steady pace

 

Main Set - 6 x 2 minutes zone 4 (hard pace) + 2 minutes zone 2 (steady pace)

 

Cool down - 5 minutes zone 1-2 easy

 

Week 2 

 

Warm Up - 15 minutes zone 2 - steady pace

 

Main Set - 8 x 2 minutes zone 4 (hard pace) + 2 minutes zone 2 (steady pace)

 

Cool down - 5 minutes zone 1-2 easy

 

Week 3

 

Warm Up - 10 minutes zone 2 - steady pace

 

Main Set - 

 

2 x 4 minutes zone 4 (hard pace) + 2 minutes zone 2 (steady pace)

 

4 x 2 minutes zone 4 (hard pace, aim to push pace slightly quicker than the 4 minutes) + 2 minutes zone 2 (steady pace)

 

Cool down - 5 minutes zone 1-2 easy

 

Week 4

 

Warm up - 10 minutes zone 2

 

Main set -

 

6 minutes zone 4 + 2 minutes zone 2 x 1

 

3 minutes zone 4 + 2 minutes zone 2 x 2

 

90 seconds zone 5 + 2 minutes zone 2 x 4

 

Cool down - 5 minutes easy zone 1-2

 

Week 5

 

Warm up - 10 minutes zone 2

 

Main set -

 

6 minutes zone 4 + 2 minutes zone 2 x 2

 

2 minutes zone 5 + 2 minutes zone 2 x 4

 

Cool down - 5 minutes easy zone 1-2

 

Tempo Run

 

Week 1

 

5 minute warm up zone 2

 

30-45 minutes zone 3

 

5 minute cool down zone 1-2

 

Week 2 - same as last week but try to add 5 minutes to your run

 

5 minute warm up zone 2

 

30-45 minutes zone 3

 

5 minute cool down zone 2 

 

Week 3

 

5 minute warm up zone 2

 

4 x 8 minutes high zone 3 (aim to push your pace by 5-10 seconds per mile from last week) 2 minutes recovery zone 2.

 

5 minute cool down zone 1-2

 

Week 4

 

5 minute warm up zone 2

 

5 x 7 minutes minutes high zone 3 + 2 minutes recovery zone 2.

 

5 minute cool down zone 1-2

 

Week 5

 

5 minute warm up zone 2

 

6 x 6 minutes minutes high zone 3 + 1 minutes recovery zone 2.

 

5 minute cool down zone 1-2

 

Aerobic Run

 

Week 1

 

75-90 minutes in zone 2

 

Week 2

 

Add 5 minutes onto last week's run at the same pace.

 

Week 3

 

90-100 minutes in zone 2.

 

Week 4

 

90-100 minutes in zone 2 - add 5 minutes from last week

 

Week 5

 

Week 1 repeat - run the exact same run as you did in week 1 and compare your results, did you run faster? did you cover more distance? was your heart rate lower? 

 

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Optimal Sports Performance, Walkmill Ln, Cannock WS11 0XE, UK