5k Running Program Workouts.
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?