5K running plan

  Building upon our recent posts about building an aerobic plan tailored around a specific goal. I took the past two articles about aerobic training and condensed them into a chart.

Training Type	Times per week	Duration	Intensity
Long, Slow Distance	1-2	Race distance or longer	Low. Talk test
Pace/Tempo	1-2	20-30 min	Slightly above race pace
Interval	1-2	3-5 min (W:R 1:1)	High
HIIT	1	30-90 seconds. (W:R 1:5)	High
Fartlek	1	20-60 min	Various

Putting these into a diagrammable plan for a 5K using all the principles we have been over so far 

5K Training block for a month

For this example we will use a recreational runner that only runs a few times a week for exercise. We will build a training plan for a month to prepare for a 5K. Since this is a recreational runner in-season, off-season and preseason will not be used. Tapering will not be used for this small sample size. Increased volume will follow 10% increase in weekly distance 

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	LSD Run 2.25 miles Low intensity	Tempo 20 min 70-75%	Off	LSD Run 2.25 Miles Low	Tempo 20 Min 70%-75%	Fartlek 25 min Various	Off
Week 2	Tempo Run 22 min 70%-75%	LSD 2.50 miles Low	Off	Interval 400Mx5 H	LSD 2.50 miles	Tempo 22 min 70%-75%	Off
Week 3	Tempo 25 min 70%-75%	LSD 2.75 miles Low	Off	HIIT 30 sec.x5 Rest 150 sec	LSD 2.75 miles Low	Fartlek 30 min Various
Week 4	Tempo 25 min 75%-80%	LSD 3 miles Low		Interval 2min x5 H	LSD 3 Miles Low	Tempo 25 min 75%-80%	Off