Intermediate 5K Training Program

Intermediate 5K Training Program
The Intermediate 5K program is designed for someone with running experience and solid
baseline fitness who would like the challenge of becoming stronger and faster at the 5K
distance. This program uses interval training, which includes a faster 5K paced workout and
also introduces the Steady State Run (SSR). Run Like a Mother® likes to use time, not
distance, because it is easier to train with others in this manner.
The program assumes that you have a baseline of an hour of aerobic endurance. Although
the initial weeks of training are shorter, the intensity is greater. Be patient with your
progression. It is easy to get ahead of schedule and do too much. If you feel good, pick up
the walk intervals to a faster pace. If the program feels too strenuous, slow down and let
your body acclimate to the new intensity.
The program is broken down into 3 run training sessions a week. There is a fourth workout
on the weekly schedule that calls for an easy run or cross-train. While Run Like a Mother
does NOT specify days, Workouts 1 through 3 should be done with a day of rest in between
or insert Workout #4
As always, if you are just beginning a program, please see your physician for medical
clearance. Beginning a running program is not for everyone; however, there are many
alternative ways to incorporate fitness into your life.
Our program takes into consideration that things are easily accomplished if our mind
doesn't have to think too hard. We have designed the program based on simple intervals.
This makes it easy to remember and also breaks a bigger workout chunk into small,
achievable time periods.
Interval Training
This program uses interval training, a method of walking and running that will help your
body acclimate to the physical stress. Interval training should be performed so that the last
interval can be completed at the same intensity as the first. Don't go out too hard! A digital
watch or stop watch is a great companion. When looking at the program, you will see
something like this...
1. Warm up for 10 minutes.
2. 8x (3-minute run at 5K race pace, 2-minute recovery run)
3. Cool down for 5 minutes.
What this means is that you are to warm up for 10 minutes by running at an easy pace. You
may stop and stretch before beginning the intervals, but NEVER stretch before beginning
the workout. Cold muscles should not be stretched. Warm, lubricated joints and muscles
will stretch better, and stretching can also wait until after you exercise.
© Copyright 2012 by Run Like A Mother, LLC.
Intervals: Begin the main part of your workout by running for 3 minutes at a 5K pace and
then recover with a 2-minute easy jog. Repeat this 8 times for a total of 40 minutes.
Cool down with a 5-minute walk.
Steady State Run (SSR)
The SSR begins with an easy, comfortable warm-up. After warming up, begin the SSR
interval at a pace that is above conversational (the ability to recall orally an event in vivid
detail without becoming breathless) and below a pace that you can't speak at all. This
would be a 7 to 8 out of 10 on an intensity scale.
As always, it is natural to be sore when starting a training program. Some people actually
like the feeling because they know their body is working. If you feel joint pain or tenderness
in a specific location or on one side and not the other, these are signs of injury, and you
need to consult a physician.
Below the schedule is a sample of the workout that I would make to carry with me to the
track or keep in my shorts pocket so that I remember easily the task at hand. Have fun!
Run Like a Mother.
WEEK
Workout #1
1
Warm up for 10 minutes. 10x
(90-second pick-ups (see
description), 90-second
recovery jog). Cool down for
5 minutes.
2
Warm up for 10 minutes. 10x
(2-minutes slightly faster
than 5K pace, 2 minute
recovery jog). Cool down for
10 minutes.
3
Warm up for 10 minutes. 8x
(3-minute run at 5K race
pace, 2-minute recovery
run). Cool down for 5
minutes.
Workout #2
Workout #3
Warm up for 10
minutes easy run,
then steady state
(see description)
for 20 minutes,
then easy run for
10 minutes.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 20 minutes,
then easy run for
10 minutes.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 25 minutes,
then easy run for
10 minutes.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 20 minutes,
then easy run for
10 minutes.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 25 minutes,
then easy run for
10 minutes.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 30 minutes,
then easy run for
10 minutes.
Workout #4
(should be done
between
Workouts 1-3)
Easy 30-minute
run.
Conversational
pace. Should feel
almost too slow.
Or cross-train.
Easy 30-minute
run.
Conversational
pace. Should feel
almost too slow.
Or cross-train.
Easy 30-minute
run.
Conversational
pace. Should feel
almost too slow.
Or cross-train.
© Copyright 2012 by Run Like A Mother, LLC.
WEEK
4
5
6
RACE
DAY!
Workout #1
Warm up for 10 minutes. 4x
(30 pick- ups, 30-second
recovery run), then 3x (90
seconds at 5K pace, 1minute recovery run). Then
2x (3 minutes at 5K pace
with 1-minute recovery run).
Then run EASY for 3
minutes followed by 2x (2.5
minutes at 5K pace with 30
seconds easy). Then 3x (90
seconds with a 30-second
easy). Next 4x (30 seconds
at 5K pace with 30-second
recovery). Cool down for 5
minutes.
Warm up for 10
minutes. 5x (30 pick- ups,
30-second recovery run),
then 8x (3 minutes at 5K
pace, 1-minute recovery
run). Cool down for 5
minutes.
Warm up for 10 minutes. 4x
(30 pick- ups, 30-second
recovery run), then 10x (2
minutes at 5K pace, 1minute recovery run). 4x (30
pick-ups, 30- second
recovery run). Cool down for
5 minutes.
You are prepared to go the
distance; now get out and
RUN LIKE A MOTHER!
Workout #2
Workout #3
Workout #4
(should be done
between
Workouts 1-3)
Warm up for 10
minutes easy run,
then steady state
(see description)
for 25 minutes,
then easy run for
10 minutes.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 35 minutes,
then easy run for
10 minutes.
Easy 30-minute
run.
Conversational
pace. Should
feel almost too
slow. Or crosstrain.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 25 minutes,
then easy run for
10 minutes.
TAPER TIME!
Warm up for 10
minutes. Steady
state run for 15
minutes, then 10
minutes steady.
Cool down for 10
minutes.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 40 minutes,
then easy run for
10 minutes.
Easy 30-minute
run.
Conversational
pace. Should
feel almost too
slow. Or crosstrain.
Warm up for 10
minutes easy run,
then steady state
(see description)
for 10 minutes,
then easy run for
10 minutes.
Easy run for 20
minutes to keep
legs loose.
.
W/UP 10 min.
8x (3 min. run, 2 min. easy)
C/D 5 min.
© Copyright 2012 by Run Like A Mother, LLC.