Below is a basic 12-week intermediate training guide for those preparing for a 5K race. Mid-week hills/speedwork can be done during the clubs Wednesday morning track workouts and are meant to push your speed and threshold. All other runs are meant to be done in your aerobic zone (conversational pace). Cross training days can be any active workout other than running (i.e. swimming, elliptical, spinning, yoga, strength training). Cross-training is highly encouraged in any run training program.
Brambleton
Road Runners Beginner 5K Training Plan
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Week 1
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Rest
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Run
3 M |
Hill
Repeats
|
Run
3 M |
Cross
Train 30 min
|
Rest
|
Run
3 M |
Week
2
|
Rest
|
Run
3 M |
Speedwork/Intervals
200m and 400m repeats |
Run
3 M |
Cross
Train 40 min
|
Rest
|
Run
4
M
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Week
3
|
Rest
|
Run
3 M |
Tempo
Run 30 min
|
Rest
|
Run
3 M |
Rest
|
Run
3 M |
Week
4
|
Rest
|
Run
3 M |
Speedwork/Intervals
800m repeats |
Run
3 M |
Cross
Train 30 min
|
Rest
|
Run
5 M |
Week
5
|
Rest
|
Run
4 M |
Hill
Repeats
|
Run
3 M |
Cross
Train 40 min
|
Rest
|
Run
4 M |
Week
6
|
Rest
|
Run
3 M |
Speedwork/Intervals
800m repeats |
Run
4 M |
Cross
Train 30 min
|
Rest
|
Run
5 M |
Week
7
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Rest
|
Run
3 M |
Fartlek
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Run
2 M |
Cross
Train 40 min
|
Rest
|
Run
3 M |
Week
8
|
Rest
|
Run
4 M |
Speedwork/Intervals
400m repeats |
Run
3 M |
Cross
Train 40 min
|
Rest
|
Run
4 M |
Week
9
|
Rest
|
Run
4 M |
Fartlek
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Run
3
M
|
Cross
Train 40 min
|
Rest
|
Run
6 M |
Week
10
|
Rest
|
Run
4 M |
Hill
Repeats
|
Run
4 M |
Cross
Train 45 min
|
Rest
|
Run
5 M |
Week
11
|
Rest
|
Run
4 M |
Speedwork/Intervals
800m repeats |
Run
3 M |
Cross
Train 40 min
|
Rest
|
Run
3 M |
Week
12
|
Rest
|
Run
3 M |
Rest
|
Run
3 M |
Run
2 M |
Rest
|
RACE DAY!!
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Below is a basic training guide for those preparing for a Spring Half Marathon race. Mid-week hills/speedwork can be done during the clubs Wednesday morning track workouts and are meant to push your speed and threshold. All other runs are meant to be done in your aerobic zone (conversational pace). Cross training days can be any active workout other than running (i.e. swimming, elliptical, spinning, yoga, strength training). Cross-training is highly encouraged in any run training program.
12-Jan
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Rest
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Run
5 M |
Hill Repeats
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Run
4 M |
Cross Train 40 min
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Rest
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Run
10 M - Easy |
19-Jan
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Rest
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Run
5 M |
Speedwork/Intervals
800m repeats |
Run
5 M |
Cross Train 50 min
|
Rest
|
Run 11 M - Easy
|
26-Jan
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Rest
|
Run
4 M |
Tempo Run 40 min
|
Rest
|
Run
4 M |
Rest
|
Run
12 M - Easy |
2-Feb
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Rest
|
Run
5 M |
Speedwork/Intervals
1600m repeats |
Run
5 M |
Cross Train 40 min
|
Rest
|
Run
13-14 M - Easy |
9-Feb
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Rest
|
Run
6 M |
Hill Repeats
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Run
5 M |
Cross Train 45 min
|
Rest
|
Run
10 M - Easy |
16-Feb
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Rest
|
Run
6 M |
Speedwork/Intervals
2x1600m 2x800m |
Run
5 M |
Cross Train 40 min
|
Rest
|
Run
14-15 M - Easy |
23-Feb
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Rest
|
Run
4 M |
Tempo Run 40 min
|
Run
4 M |
Run
4 M |
Rest
|
Run
9 M - Easy |
2-Mar
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Rest
|
Run 4 M
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Speedwork/Intervals
800m repeats |
Run
3 M |
Run
3 M |
Rest
|
Run
6 M - Easy |
9-Mar
|
Rest
|
Run
45 min |
Run
40 min |
Rest
|
Run
30 min EASY |
Rest
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RACE DAY!!
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Happy Running
- Coach Sandy
