Flying Pig 2015

Flying Pig 2015

Monday, February 25, 2013

4 Week Intermediate 5K Schedule

When I finished my 10K yesterday, I realized I have a 5K in THREE WEEKS! I'm the type of person that has to follow a training schedule or I'm not motivated to make it happen. I've found a lot of good training schedules on about.com. This is the one I found today:
 
Week 1:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 2 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min EP] x 3
Day 5: Rest
Day 6: 5 miles LR
Day 7: 3 miles EP

Week 2:
Day 1: 40 min CT or Rest
Day 2: 30 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min EP] x 4
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles EP

Week 3:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min EP] x 3
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP

Week 4:
Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 3 miles EP
Day 6: Rest
Day 7: 5K Race!
 
If you use this, you may want to check out THIS link that explains how to do the different workouts (and what all of the big letters mean!). I like the variety this program provides. Also, I used THIS website to help me predict my 5K pace for training (based off of my 10K race time).
 
P.S. I made the mental decision today to run the Columbus half marathon in October...no full marathon for me this year!


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