GOALS: Faster 5K Running Time





This running program is designed for those looking to get a faster 5K run time. It's a 6 week program, with 4 scheduled run days per week. Training can be done outdoors, on a track, or on a treadmill.


*NOTES*
*Off Day: Can be used for Rest, Stretching/Yoga, & or Strength Training
*Light Run: Aim for a pace about 60s slower than your goal 5K pace time
*Sprints: Aim for a pace 40-60s faster than your goal 5K pace time
*Steady Run: Go at a pace that you can maintain for the full duration of your run

Week 1
Days:
  1. 10 Minute Warmup - 5 to 10 Minute Light Run - 5 Minute Cooldown
  2. 20-25 Steady Run. Use As Recovery
  3. Off Day
  4. 5 Minute Warmup - 3x400 Meter Sprints - 2 Minute Recovery Jogs Between Rounds - 5 Minute Cooldown
  5. Off Day
  6. Steady 20-25 Minute Run
  7. Off Day
Week 2
Days:
  1. 10 Minute Warmup - 10 to 15 Minute Light Run - 5 Minute Cooldown
  2. 25-30 Steady Run. Use As Recovery
  3. Off Day
  4. 5 Minute Warmup - 4x400 Meter Sprints - 2 Minute Recovery Jogs Between Rounds - 5 Minute Cooldown
  5. Off Day
  6. Steady 25 Minute Run
  7. Off Day

Week 3
Days:
  1. 10 Minute Warmup - 15-20 Minute Light Run - 5 Minute Cooldown
  2. 30 Minute Steady Run. Use As Recovery
  3. Off Day
  4. 5 Minute Warmup - 6x400 Meter Sprints - 2 Minute Recovery Jogs Between Rounds - 5 Minute Cooldown
  5. Off Day
  6. Steady 30 Minute Run
  7. Off Day

Week 4
Days:
  1. 10 Minute Warmup - 20 Minute Light Run - 5 Minute Cooldown
  2. 30-35 Minute Steady Run. Use As Recovery
  3. Off Day
  4. 5 Minute Warmup - 8x400 Meter Sprints - 2 Minute Recovery Jogs Between Rounds - 5 Minute Cooldown
  5. Off Day
  6. 10 Minute Warmup - 20 Minute Light Run - 5 Minute Cooldown
  7. Off Day

Week 5
Days:
  1. 10 Minute Warmup - 20 to 25 Minute Light Run - 5 Minute Cooldown
  2. 40 Minute Steady Run. Use As Recovery
  3. Off Day
  4. 5 Minute Warmup - 8x400 Meter Sprints - 2 Minute Recovery Jogs Between Rounds - 5 Minute Cooldown
  5. Off Day
  6. 10 Minute Warmup - 20 to 25 Minute Light Run - 5 Minute Cooldown
  7. Off Day

Week 6
Days:
  1. 10 Minute Warmup - 15 to 20 Minute Light Run - 5 Minute Cooldown
  2. Off Day
  3. 30 Minute Steady Run. Use As Recovery
  4. Off Day
  5. 5 Minute Warmup - 10x400 Meter Sprints - 2 Minute Recovery Jogs Between Rounds - 5 Minute Cooldown
  6. Off Day
  7. RUN 5K FOR TIME 




 Trust the process. Eat well. Sleep for recovery. Give your all in each workout.


 1 Life. 1 You.


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