5K Training Plan
This is a general 5K training plan. Any athlete requiring a personalised training plan please speak to
Kevin, Tom, Laura or Sarah.
Do a warm up before all sessions.
Do a cool down and stretch after every session.
Cross train and/or core training once a week if time allows.
Have a sports massage every 4-6 weeks.
Have at least one day a week off from any form of training.
Week
Session 1
Session 2
Session 3
1
Run 30 Sec uphill
Walk/Jog back
X10
Run 3 ½ mins easy
30 sec hard
X5
Continuous hills
3-7 miles
Any pace
3
Run 400M @ 3K pace
1-2 Mins rest
X8
20 sec fast run
40 sec rest
X15
400M pyramid 1
4
Interval session
5K run fast
5
Run 5 mins easy
15 mins at 5K pace
5 mins 10K pace
Reduced time hills
3-7 miles
Any pace
7
Run 400M @ 3K pace
1-2 mins rest
X 12
20 sec fast run
40 sec rest
X20
400M pyramid 2
Run 5 mins easy
10 mins at 5K pace
5 mins 10K pace
Hill pyramid
8
2-5 miles
200M @ 3K pace
1 Min rest
X4
5K
Race
2
6
3-7 miles
Any pace
3-7 miles
Any pace
3-7 miles
Any pace
5 miles
Any pace
400M pyramid 1- Run 200M(1 min rest), 400M (1.30), 600m(2), 800M(2.30), 600M(2), 400M(1.30),
200M(1).
400M pyramid 2- Run 200M(1 min rest), 400M (1.30), 600m(2), 800M(2.30), 800M(2.30) 600M(2),
400M(1.30), 200M(1).
Interval session- Run 40secs fast jog 1min20secs X 6, Run 30secs fast jog 1min X 4, Run 20secs fast
jog 40secs X 4, Run 10secs fast jog 20secs X 6.
Continuous hills- Choose a hill 100-300M long (not to steep). Run up the hill at 5-10K pace jog/walk
back down repeat with no rest for 10 minutes, have a 3 minute rest then repeat for another 10
minutes.
Hill pyramids- Run up hill for 40 seconds jog back down, run up hill for 30 seconds jog back down,
run up hill for 20 seconds jog back down, rest for 1-2 minutes. Repeat doing 5 sets in total
Reduced time hills- Run up a 100-300M hill (the same one you used in the continuous hills session)
at a comfortable pace. Record the time taken. Jog back down rest for 30 seconds. Repeat 10 times
doing each uphill run at least 2 seconds quicker than the previous run. THE 10th RUN SHOULD BE AT
LEAST 20 SECONDS QUICKER THAN THE FIRST. Record the time of your 1st, 4th, 7th and 10th runs.