TEAM | Run Guides | Intermediate 5K

Intermediate 5K

WEEK 1

THE AIM FOR THE NEXT 10 WEEKS IS TO IMPROVE YOUR CONDITIONING AS A RUNNER SO YOU ARE ABLE TO COMPLETE THE 5KM FASTER OR STRONGER THAN EVER. ALONG WITH DOING THAT, THE TRAINING IN THIS PROGRAM WILL DEVELOP THE AEROBIC ENERGY SYSTEM WHICH WILL IMPROVE YOUR RUNNING AS A WHOLE AS WELL AS YOUR LACTATE THRESHOLD ENABLING YOU TO BE A MORE EFFICIENT RUNNER WITH YOUR ENERGY. WITH JUST 8 WEEKS UNTIL THE TARGET RACE, IT'S IMPORTANT TO HIT THE GROUND RUNNING RIGHT AWAY!

📅 Monday

6.5KM EASY RUN

📅 Tuesday

REST

📅 Wednesday

8KM MIDWEEK LONG RUN

📅 Thursday

WU / 8 MINUTE THRESHOLD / CD

📅 Friday

REST

📅 Saturday

1.5KM AT TEMPO ON A FLAT ROUTE / 2 MINUTES RECOVERY / 2 X 5 X 30S HILLS ALL WITH A JOG DOWN RECOVERY.

📅 Sunday

10KM LONG RUN

WEEK 2

WITH A TARGET RACE MID WAY THROUGH THE PLAN, IT'S IMPORTANT IN THE FIRST FEW WEEKS TO KEEP THE INTENSITY HIGH IN THE INTERVAL SESSIONS WHILST STILL MAINTAINING A SOLID TRAINING VOLUME ACROSS THE WEEK. AFTER YOUR TARGET RACE YOU'LL SEE A SWITCH IN FOCUS WITH THE HIGHER QUALITY WORK TO SOME WORK ABOVE RACE PACE!

📅 Monday

REST

📅 Tuesday

INTERVALS - MONA FARTLEK

📅 Wednesday

8KM MIDWEEK LONG RUN

📅 Thursday

WU / 8 MINUTE THRESHOLD / CD

📅 Friday

REST

📅 Saturday

3KM AT TEMPO / 3 MINUTES RECOVERY / 2.5KM AT TEMPO / 2 MINUTES RECOVERY / 4 X 1 MINUTE HARD WITH 60S REST

📅 Sunday

10KM LONG RUN

Week 3

THE TRAINING FROM HERE WILL REALLY START TO RAMP UP TOWARDS A VOLUME THAT YOU WILL MAINTAIN IN AND AROUND FOR THE REMAINDER OF THE PLAN. IF YOU FEEL LIKE YOU NEED AN EXTRA REST DAY OR YOU NEED TO CROSS TRAIN ON A DAY TO RECOVER BETTER FOR THE NEXT TRAINING DAY THAT'S FINE. FOCUS ON THOSE HIGHER QUALITY DAYS THAT ARE MORE SPECIFIC TO THE 5KM, EVERYTHING ELSE IN THE TRAINING WEEK IS RECOVERY BASED.

📅 Monday

REST

📅 Tuesday

INTERVALS

12 X 90s @ JUST FASTER THAN 5KM RACE PACE
WITH A 90s RECOVERY JOG

📅 Wednesday

10KM MIDWEEK LONG RUN

📅 Thursday

WU / 10 MINUTE THRESHOLD / CD

📅 Friday

REST

📅 Saturday

2.5KM AT TEMPO ON A FLAT ROUTE / 3 MINUTES RECOVERY / 3 X 90S HILLS, 3 X 60S HILLS, 3 X 30S HILLS ALL WITH A JOG DOWN RECOVERY.

📅 Sunday

10KM LONG RUN

Week 4

THIS WEEK YOU HAVE THE OPTION OF HEADING ONTO THE TRACK FOR A SESSION. DEPENDING ON WHETHER YOUR TARGET RACE IS ON THE TRACK OR THE ROAD MAY DICTATE WHETER YOU WANT TO DO THIS. EITHER WAY, FIND AN AREA THAT'S SAFE FOR YOU TO RUN FAST. IT'S NO GOOD DOING YOUR INTERVALS ACROSS TRAFFIC CROSSINGS OR WHERE THERE ARE LARGE GROUPS OF PEOPLE CAUSING YOU TO SLOW DOWN. NOT ONLY WILL THISE AFFECT YOUR SESSION BUT IT'LL DEFINITELY AFFECT YOUR MOOD!

📅 Monday

REST

📅 Tuesday

INTERVALS - TRACK OR ROAD

4 X 1200M AT 5KM RACE PACE WITH A 2 MINUTE RECOVERY / 4 X 200M HARD WITH A 60S RECOVERY

📅 Wednesday

10KM MIDWEEK LONG RUN

📅 Thursday

WU / 8 MINUTES THRESHOLD / 2 MINUTES RECOVERY /
5 X 1 MINUTE HARD WITH A 60s RECOVERY / 8 MINUTES THRESHOLD / CD

📅 Friday

REST

📅 Saturday

2.5KM AT TEMPO ON A FLAT ROUTE / 3 MINUTES RECOVERY / 4 X 90S HILLS / 2 MINUTES RECOVERY AFTER 6TH HILL / 1.5KM AT TEMPO

📅 Sunday

10KM LONG RUN

Week 5

THIS IS YOUR FINAL WEEK OF FULL TRAINING BEFORE A RACE WEEK AND THE WORKOUT THIS WEEK IS A GREAT TEST OF YOUR FITNESS. FARTLEKS ARE A SPECIFIC WAY TO NOT ONLY TEST WHERE YOU'RE AT IN TRAINING BUT ALSO EXPOSE ANY WEAKNESSES IN YOUR ARMOURY. THIS IS BECAUSE THERE IS NO RECOVERY, YOU ARE ALWAYS MOVING AND ALWAYS AT PACE SO IT'S HOW YOU ADAPT TO THAT ENVIRONMENT THAT WILL DEPEND ON HOW THE WORKOUT GOES. SIMILAR TO A RACE, SINK OR SWIM (RUN)!

📅 Monday

REST

📅 Tuesday

INTERVALS - MONA FARTLEK

📅 Wednesday

11KM MIDWEEK LONG RUN

📅 Thursday

WU / 15 MINUTE THRESHOLD / CD

📅 Friday

REST

📅 Saturday

2.5KM AT TEMPO ON A FLAT ROUTE / 3 MINUTES RECOVERY /
4 X 90s HILLS, 4 X 60s HILLS, 5 X 30s HILLS ALL WITH A JOG DOWN RECOVERY

📅 Sunday

13KM LONG RUN

Week 6

TIME TO TEST YOURSELF AT THE TARGET DISTANCE MID WAY THROUGH YOUR PLAN. YOU MAY ASK YOURSELF WHY WITH JUST 8 WEEKS OF TRAINING, BUT RATHER YOU MAKE ANY MISTAKES WITH KIT, FUELLING, PREP OR PACING HERE THAN ON THE FINAL WEEK WHEN YOU'RE AT YOUR FITTEST. IT ALSO GIVES YOU A CHANCE TO SEE WHERE YOU'RE AT HALFWAY THROUGH THE PLAN AND TAILOR YOUR EFFORT IN TRAINING IN THE REMAINING WEEKS FROM THE RESULT.

📅 Monday

REST

📅 Tuesday

INTERVALS

3 X 1.5KM AT 10KM RACE PACE WITH A 2 MINUTE JOG RECOVERY OR 400M JOG RECOVERY IF ON TRACK / 3 MINUTES RECOVERY / 5 x 400m AT 5KM RACE PACE WITH 2 MINUTES RECOVERY

📅 Wednesday

REST

📅 Thursday

6.5KM EASY RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Friday

REST

📅 Saturday

TUNE UP RACE

WU / 5KM RACE / CD

📅 Sunday

10KM LONG RUN

Week 7

BACK TO WORK THIS WEEK AFTER A WEEKEND OF RACING. PUT YOUR 5KM PERFORMANCE INTO A THE PACE CALCULATOR AND SEE WHAT THAT EQUATES TO FOR THRESHOLD OR TEMPO RUNNING FOR EXAMPLE, THOSE ARE THE PACES YOU SHOULD BE AIMING FOR IN THE WORKOUT THIS WEEK.

📅 Monday

REST

📅 Tuesday

INTERVALS - QUARTERS

8 X 400M AT FASTER THAN 5KM RACE PACE WITH A 200M FLOAT RECOVERY AT HALF MARATHON PACE/EFFORT.

📅 Wednesday

11KM MIDWEEK LONG RUN

📅 Thursday

WU / 7 MINUTES THRESHOLD / 2 MINUTES RECOVERY / 5 x 1 MINUTE HARD WITH A 60s RECOVERY / 7 MINUTES THRESHOLD / CD

📅 Friday

REST

📅 Saturday

2.5KM AT TEMPO ON A FLAT ROUTE / 3 MINUTES RECOVERY / 5 X 90S HILLS / 2 MINUTES RECOVERY AFTER 6TH HILL / 2.5KM AT TEMPO

📅 Sunday

10KM LONG RUN

Week 8

ANOTHER WEEK OF SOLID TRAINING HERE, NOTHING FANCY BUT EVERY ELEMENT OF TRAINING HAS A PLACE. BY NOW, YOUR EASY RUNNING PACE SHOULD BE COMFORTABLE AND HOPEFULLY YOU SHOULD UNDERSTAND THE IMPORTANCE OF TAKING YOUR EASY DAYS EASY BECAUSE OF HOW HARD THE HARD DAYS ARE!THIS IS THE MOST KEY PART OF THE PLAN, TIME TO HOME IN ON THAT 5KM PACE AND EMBRACE THE BURN.

📅 Monday

REST

📅 Tuesday

INTERVALS

8 x 3 MINUTES AT 5KM RACE PACE WITH A 90s RECOVERY

📅 Wednesday

11KM MIDWEEK LONG RUN

📅 Thursday

WU / 20 MINUTE THRESHOLD / CD

📅 Friday

REST

📅 Saturday

2.5KM AT TEMPO ON A FLAT ROUTE / 3 MINUTES RECOVERY / 6 X 30S HILLS / 2 MINUTES RECOVERY AFTER 10TH HILL / 2.5KM AT TEMPO

📅 Sunday

13KM LONG RUN

Week 9

YOUR FINAL WEEK OF TRAINING BEFORE RACE WEEK, NOTHING NEW TO YOU AND YOU'RE IN GREAT SHAPE AT THIS POINT. START TO PLAN THE RACE DAY NOW SO YOU LEAVE NO STONE UNTURNED. FROM THE NIGHT BEFORE WITH YOUR FUELLING, TO YOUR PRE RACE BREAKFAST, WAKE UP TIME, TRAVEL ARRANGEMENTS, WARM UP, TOILETS AT THE START, BAG DROP, RACE KIT, RACE STRATEGY AND FINALLY, WHAT HAPPENS IF PLAN A DOESN'T GO TO PLAN? CREATE A PLAN B AND C NOW SO COME RACE DAY, YOU ARE READY FOR ANYTHING THIS RACE THROWS AT YOU. YOU'RE READY!

📅 Monday

REST

📅 Tuesday

INTERVALS

1000M / 2 x 800M / 600M / 2 X 400M / 200M ALL WITH 90s RECOVERY

📅 Wednesday

11KM MIDWEEK LONG RUN

📅 Thursday

WU / 6 x 4 MINUTES AT THRESHOLD WITH 60s REST / CD

📅 Friday

REST

📅 Saturday

2.5KM AT TEMPO ON A FLAT ROUTE / 3 MINUTES RECOVERY / 4 X 45S HILLS / 4 X 30S HILLS / 4 X 15S HILLS

📅 Sunday

10KM LONG RUN

Week 10

RACE WEEK! TIME TO PUT ALL OF YOUR HARD WORK INTO PRACTICE AND SHOW YOURSELF WHAT YOU'RE TRULY CAPABLE OF. THROW THE KITCHEN SINK AT IT AND ENJOY THE EVENT. FINAL TIPS FROM COACH - THIS RACE IS OF THREE PARTS. YOU HAVE EACH MILE SECTION WITH A DIFFERENT AIM FOR EACH ONE. EVERYONE CAN RUN A SOLID FIRST MILE, YOU'RE AT YOUR FRESHEST. BUT WHAT YOU DO AFTER THAT IS WHAT COUNTS. SO GET OUT HARD, UP TO RACE PACE, THEN SETTLE IN AND MAINTAIN. YOU SHOULDN'T GET INTO THE SECOND MILE AND ALREADY BE PUSHING TO MAINTAIN THE EFFORT. THE SECOND MILE IS WHERE THE TIME IS LOST, YOU'VE DONE A GOOD MILE NOW IT'S TIME TO REST A BIT? NO! IT'S TIME TO PUSH ON SLIGHTLY TO MAINTAIN THE PACE RATHER THAN SPEED IT UP. FOCUS TO THE THIRD MILE, THIS IS WHERE IT GETS HARD AND IT'S CRUNCH TIME. YOU NEED TO FOCUS ON MAINTAINING YOUR RUNNING FORM, STAYING RELAXED BUT PUSHING AS HARD AS POSSIBLE. THE BODY WILL WANT TO SLOW DOWN, DON'T LET IT. THAT FINAL 0.11 MILES, SPRINT TIME.GOOD LUCK.

📅 Monday

REST

📅 Tuesday

INTERVALS

2.5KM AT TEMPO / 3 MINUTES REST / 6 X 200M AT 3KM RACE PACE WITH 60S REST

📅 Wednesday

REST

📅 Thursday

6.5KM EASY RUN

📅 Friday

REST

📅 Saturday

5KM EASY JOG PLUS POST RUN STRIDES

📅 Sunday

RACE DAY

5K Pacing (Intermediate)

KM:

Intermediate Easy running Steady running Tempo Threshold Intervals Race pace 10km race pace
22:00 5:37 - 06:11 5:16 - 5:37 4:46 4:41 4:17 4:23 4:33
22:30 5:43 - 06:23 5:27 - 5:46 4:53 4:46 4:25 4:29 4:39
23:00 5:50 - 06:27 5:34 - 5:50 4:58 4:53 4:29 4:35 4:46
23:30 5:56 - 6:35 5:40 - 5:56 5:05 4:58 4:35 4:41 4:53
24:00:00 6:04 - 6:40 5:46 - 6:04 5:13 5:05 4:41 4:48 4:58
24:30:00 6:11 - 6:49 5:53 - 6:11 5:16 5:10 4:46 4:55 5:05
25:00:00 6:15 - 6:54 5:56 - 6:15 5:25 5:16 4:50 5:00 5:10
25:30:00 6:23 - 6:59 6:04 - 6:23 5:30 5:22 4:53 5:05 5:19
26:00:00 6:23 - 6:59 6:04 - 6:23 5:37 5:27 4:55 - 4:58 5:13 5:25

MILES:

Time Easy running Steady running Tempo Threshold Intervals Race pace 10km race pace
22:00 9:00 - 10:00 8:30 - 9:00 7:40 7:31 6:55 7:04 7:20
22:30 9:15 - 10:15 8:45 - 9:15 7:50 7:41 7:05 7:14 7:30
23:00 9:25 - 10:25 8:55 - 9:25 8:01 7:50 7:13 7:24 7:41
23:30 9:35 - 10:35 9:05 - 9:35 8:11 8:00 7:22 7:33 7:51
24:00:00 9:45 - 10:45 9:15 - 9:45 8:21 8:10 7:31 7:43 8:01
24:30:00 10:00-11:00 9:30 - 10:00 8:31 8:19 7:40 7:53 8:11
25:00:00 10:05-11:05 9:35 - 10:05 8:41 8:28 7:46 8:02 8:21
25:30:00 10:15 - 11:15 9:45 - 10:15 8:51 8:36 7:52 8:12 8:31
26:00:00 10:15 - 11:15 9:45 - 10:15 9:00 8:45 7:55 - 8:00 8:22 8:41