This running plan is for intermediate runners, that is those who can run 5km comfortably (if you’re unsure, try a Parkrun one Saturday). Although, if you’re a slower 5km runner, don’t give up on this plan yet! The program has been designed to be adapted according to your own ability, based on your running intensity. This post follows my tips on how to improve your 5km run time.
It’s warming up and whilst we’ve been pretty good at continuing with park run throughout winter, it’s getting much easier to get out of bed to do it, which makes training all the more motivating! We’ve developed a little training plan to help us improve our time and thought you might benefit from it too. Please note that Reis and I are not professional trainers and you should check with your health professional to see if this plan is right for you.
Intensity
To help you identify intensities:
100% = Oh my gosh, I may just throw up and die in the foetal position if I continue at this pace.
75% = This is flipping hard, but I just need to push it out.
50% = this is giving me a work out but I still have HEAPS left in the tank.
40% = Steady pace that you could keep up with for 30 minutes.
The 5km running program
Monday – Long Run – 12km; Intensity: Moderate 60%
Tuesday – Recovery – 4km; Intensity: Easy 40%
Wednesday – Speed Intervals: 4 x 50m; Intensity: Hard 90-110% + Resistance Circuit (eg. 10 x push ups, 10 x tricep dips, 10 x lunges, 10 x ab crunches (4 sets or as many rounds as possible in 15 minutes)
Thursday – Build up 3km; Intensity: Moderate 60%
Friday – rest day
Saturday – 5km Park Run (if you have one near by) – Pace yourself, this should only be just a bit harder than Thursday’s session or you will exhaust yourself. Intensity: aim for 60- 75%
Sunday – Cross training – no running – try a gym class, pilates, yoga, bike riding.
All: start with 10 min warm up and finish with a 5 min cool down and stretch.
Want to win a pair of men’s Cheeta Recovery compression tights? Sorry, this competition has now closed. Congratulations to James!
Cheeta Recovery have offered one lucky reader the opportunity to win any of their men’s compression tights (great for preventing chafing from shorts on long runs)! To enter, just tell me in the comments below, what makes it hard for you to stick to a running plan? Competition closes 28 September 2015, Australian entrants only.
Purchasing the CR tights? Donate $5 to World Vision Australia using this code!
Simply enter the code WVA at the checkout, code ends 15 October 2015. You can view their woman’s tights here.
Amy Darcy
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