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1212--WEEK TRAININGWEEK TRAINING
PROGRAM FOR A 5KPROGRAM FOR A 5K
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5K Training5K TrainingWalkingWalking
RunningRunning
Rest and RecoveryRest and Recovery
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Principles of Physical TrainingPrinciples of Physical TrainingAdaptation to StressAdaptation to Stress
SpecificitySpecificity
Progressive OverloadProgressive Overload
ReversibilityReversibilityIndividual DifferencesIndividual Differences
Law of Diminishing ReturnsLaw of Diminishing Returns
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Getting StartedGetting StartedGet an OK from your PhysicianGet an OK from your Physician
ShoesShoesClothingClothing
Goals and ExpectationsGoals and ExpectationsWhereWhere
WhenWhen
With whomWith whom
CommitmentCommitment
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5K Training5K TrainingNovice programNovice program
Intermediate programIntermediate program
Advanced programAdvanced program
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5K Novice Training5K Novice Training
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WEEK WORKOUT #1 WORKOUT #2 WORKOUT #3
#1 30 total minutes:
W-10 min.
(R-1 min., W-2 min.) x 4W-10 min.
Same as #1 Same as #1
#2 30 total minutes:
W-10 min.
(R-2 min., W-2 min.) x 3
W-10 min.
Same as #1 Same as #1
#3 31 total minutes:
W-10 min.
(R-2 min., W-1 min.) x 4
W-10 min.
Same as #1 33 total minutes:
W-10 min.
(R-3 min., W-2 min.) x 3
W-10 min.
#4 35 total minutes:
W-10 min.
(R-3 min., W-1 min.) x 4
W-10 min.
Same as #1 39 total minutes:
W-10 min.
(R-3 min., W-1 min.) x 5
W-10 min.
#5 42 total minutes:
W-10 min.
(R-4 min., W-2 min.) x 4W-10 min.
Same as #1 44 total minutes:
W-10 min.
(R-4 min., W-1 min.) x 5W-10 min.
#6 49 total minutes:
W-10 min.
(R-4 min., W-1 min.) x 6
W-10 min.
Same as #1 49 total minutes:
W-10 min.
(R-5 min., W-1 min.) x 5
W-10 min.
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WEEK WORKOUT #1 WORKOUT #2 WORKOUT #3
#7 55 total minutes:
W-10 min.
(R-5 min., W-1 min.) x 6
W-10 min.
Same as #1 54 total minutes:
W-10 min.
(R-6 min., W-1 min.) x 5
W-10 min.
#8 ~50 total minutes:
W-10 min.
R: 1 mile
W: 5 min.
(R-6 min., W-1 min.) x 3W-10 min.
Same as #1 ~45 min.
W-10 min.
R: 1 mile
W: 5 min.
R: 1 mileW: 10 min.
#9 ~35 min.
W: 10 min.
R: 1.5 miles
W: 10 min.
~40 min.
W: 10 min.
R: 1.5 miles
W: 5 min.
R: .5 mileW: 5 min.
~35 min.
W: 10 min.
R: 2 miles
W: 5 min.
#10 ~35 min.
W: 10 min.
R: 2 miles
W: 5 min.
~35 min.
W: 10 min.
R: 2 miles
W: 5 min.
~40 min.
W: 10 min.
R: 2.5 miles
W: 5 min.
#11 ~40 min.
W: 10 min.
R: 2 miles
W: 10 min.
~40 min.
W: 10 min.
R: 2 miles
W: 10 min.
~45 min.
W: 10 min.
R: 3miles
W: 5 min.
#12 ~40 min.
W: 10 min.
R: 2 miles
W: 10 min.
~49 min.
W: 10 min.
R: 2 miles
W: 10 min.
Furman 5K
April 17
8/10/2019 First 12 Week Training Program for a 5 k
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Intermediate 5K TrainingIntermediate 5K Training
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WEEK WORKOUT #1 WORKOUT #2 WORKOUT #2
#1 10 min. warm up run
2 x 400
10 min. cool down run
1 mile warm up run
1 mile tempo
1 mile cool down run
3 miles
#2 10 min. warm up run
3 x 400
10 min. cool down run
1 mile warm up run
1 mile tempo
1 mile cool down run
3 miles
#3 10 min. warm up run
4 x 400
10 min. cool down run
1 mile warm up run
1 mile tempo
1 mile cool down run
3.5 miles
#4 10 min. warm up run
2 x 400, 1 x 800
10 min. cool down run
1 mile warm up run
1.5 mile tempo
1 mile cool down run
3.5 miles
#5 10 min. warm up run
400, 600, 80010 min. cool down run
1 mile warm up run
1.5 mile tempo1 mile cool down run
4 miles
#6 10 min. warm up run
5 x 400
10 min. cool down run
1 mile warm up run
1.5 mile tempo
1 mile cool down run
4 miles
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#7 10 min. warm up run
400, 2 x 800
10 min. cool down run
1 mile warm up run
1.5 mile tempo
1 mile cool down run
4.5 miles
#8 10 min. warm up run
2 x 1000
10 min. cool down run
1 mile warm up run
2 mile tempo
1 mile cool down run
4.5 miles
#9 10 min. warm up run
6 x 400
10 min. cool down run
1 mile warm up run
2 mile tempo
1 mile cool down run
5 miles
#10 10 min. warm up run3 x 800
10 min. cool down run
1 mile warm up run2 mile tempo
1 mile cool down run
5 miles
#11 10 min. warm up run
200, 400, 600, 800
10 min. cool down run
1 mile warm up run
2 mile tempo
1 mile cool down run
5 miles
#12 10 min. warm up run
4 x 400
10 min. cool down run
2 miles easy
10 min. walk
Furman 5K
April 17
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WEEK WORKOUT #1 WORKOUT #2 WORKOUT #3
#1 10 min. warm up run
4 x 400
10 min. cool down run
1 mile warm up
3 mile tempo
1 mile cool down
5 miles
#2 10 min. warm up run
3 x 800
10 min. cool down run
1 mile warm up
3 mile tempo
1 mile cool down
5 miles
#3 10 min. warm up run
5 x 400
10 min. cool down run
1 mile warm up
2 mile tempo
1 mile cool down
6 miles
#4 10 min. warm up run
4 x 800
10 min. cool down run
1 mile warm up
3 mile tempo
1 mile cool down
5 miles
#5 10 min. warm up run
6 x 400
10 min. cool down run
1 mile warm up
3 mile tempo
1 mile cool down
6 miles
#6 10 min. warm up run
400, 800, 1600
10 min. cool down run
1 mile warm up
4 mile tempo
1 mile cool down
6 miles
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WEEK WORKOUT #1 WORKOUT #2 WORKOUT #3
#7 10 min. warm up run
3 x 100010 min. cool down run
1 mile warm up
3 mile tempo1 mile cool down
7 miles
#8 10 min. warm up run
8 x 400
10 min. cool down run
1 mile warm up
4 mile tempo
1 mile cool down
6 miles
#9 10 min. warm up run2 x 1600
10 min. cool down run
1 mile warm up4 mile tempo
1 mile cool down
7 miles
#10 10 min. warm up run
4 x 800
10 min. cool down run
1 mile warm up
4 mile tempo
1 mile cool down
7 miles
#11 10 min. warm up run
8 x 400
10 min. cool down run
1 mile warm up
4 mile tempo
1 mile cool down
6 miles
#12 10 min. warm up run
6 x 40010 min. cool down run
10 min. easy
3 x (1 min. fast, 2min. easy)
5 min. easy
Furman 5K
April 17
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Avoiding InjuryAvoiding InjuryStretch most days, even nonStretch most days, even non--runrun
daysdaysProgress graduallyProgress gradually
Cross TrainCross TrainListen to your bodyListen to your body
Avoid overuseAvoid overuseInclude recovery timeInclude recovery time
