Amateur Endurance Triathlon Magazine

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