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5K Training Program - 4 Week

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4-Week, 5K training Program

Below is a 4-week training plan for a 5k. This 4-week 5K training plan is designed for someone relatively new to running who can commit to running 4 days/week. If you are interested in a customized training program that is unique to your personal training goals, contact Carrie Jesse at [email protected]. (Program design by Carrie Jesse Coaching.)

 

In addition, now all of our training programs import directly into our new Amateur Endurance Training Tracker

 

 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1

20 min
RPE 2-4

 Off

25 min
Intervals
(RPE 5-7)

25 min
RPE 2-4

 Off

25 min
RPE 2-4

 Off
2 25 min
RPE 2-4
 Off

25 min
Intervals
(RPE 5-7)

25 min
RPE 2-4

 Off

30 min
RPE 2-4

Off
3 25 min
RPE 2-4
Off

30 min
Intervals
(RPE 5-7)

25 min
RPE 2-4

 Off

35 min
RPE 2-4

 Off
4 25 min
RPE 2-4
 Off 30 min
RPE 2-4
Off  30 min
(RPE 5-7)
Off
RACE

 

RPE: Rate of Perceived Exertion; used to determine intensity

RPE Scale (from 1 – 10):
1-2 = Easy, Comfortable, Conversational Pace (50-55% effort)
3-4 = Aerobic/Endurance Pace (60-70% effort)
5-6 = Moderate Pace (75-80% effort)
7 = Uncomfortably Comfortable/Sub-Threshold Pace (85% effort)
8 = Threshold/Hard Pace (90% effort)
9 = Challenging/Very Hard Pace (95% effort)
10 = All Out Sprint (100% effort)

Intervals: A speed workout including moderate pace, sub-threshold intervals interspersed with recovery intervals

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Amateur Endurance