5K Training Program - 4 Week
5K: 4-week training plan
Below is a 4-week training plan for a 5k. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to running and has 3-5 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at [email protected]
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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| 1 |
30-min Z2
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30-min Z2
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60-min (Track)
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45-min Z2
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| 2 |
45-min Z2
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45-min Z2
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60-min (Track)
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45-min Z3
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30-min Z2
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| 3 |
30-min Z2
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45-min Z3
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30-min Z2
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60-min (Track)
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45-min Z3
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| 4 |
30-min Z3
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30-min Z2
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30-min (Track)
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20-min Z2
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RACE
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Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
