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Training for a 5 Km Race
5 Km races are a perfect way to get race experience as a new runner. Training for a 5 Km race can also help as part of a training regime for longer distances, helping develop speed and pacing abilities.
Although there is no one program that works for everyone, here is a program that can get you to the start line. Always listen to your body rhythms and adjust accordingly.
SAMPLE 5Km Race TRAINING PROGRAM
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
TEMPO RUN-10 min warm up-15-20 min steady run @ "race" pace -10 min cool down and stretch | Day Off | Day Off | INTERVAL WORK-10 min warm up | Day Off | LONG RUN- 35-45 minute steady run10 min cool down and stretch | Day Off |
The key to the 5Km program is to transfer from run-walk to continuous running and then begin to increase your efficiency and hopefully your speed! Consistancy is the key to any running program and for the 5Km program we recommend a minimum of 3 runs per week.
If you are looking to build a stronger base, you may wish to add a couple more easy runs on other days of the week. These easy-paced runs should range from 20-30 minutes in length. Keep in mind these runs are for recovery and need to be relaxed.
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