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5km - Eight Week Training Program
5KM in 8WEEKS MACKAY MARINA RUN 5KM in 8weeks WEEK TRAINING PROGRAM This program is suited for the beginner runners. Those who may run a little or not at all, this program starts off slow and builds your running fitness and strength in order to avoid injury from running too much too soon! It combines walk/run, hills, intervals and long slow distance runs to mix it up. PROGRAM DEFINITIONS: INTERVALS: Interval training works different levels of your cardiovascular fitness. This type of training will increase your aerobic res istance and also assist you when surging in the race. Cathy Freeman Oval X-TRAIN: Incorporating other activities in your training can be very beneficial. Incorporate other disciplines such as cycling and swimming into your training program. In addition, you should follow a strength training program at least once a week. This program should contain core strengthening exercises as well as lower body ones. LSD: LSD is an abbreviation for "Long, Slow Distance," which refers to the practice of running longer distances at an "easy" pace rather than shorter ones to exhaustion. The slower pace allows the runner to go longer and, therefore (supposedly), gain more fitness. Mackay Marina towards Town or Slade Point HILL TRAINING: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and a healthier runner. High Street Hill, Mt. Pleasant NEGATIVE SPLIT: Choose an out-and-back route that’s relatively flat. Run out at a steady pace for time, turn and run back, increasing your pace to get back in less time, leave some time for a short cool down run. A negative split run will benefit anyone who struggles with pacing – especially those who start too hard. Gooseponds STRETCHING: We all know that stretching is important to avoid injuries. Research has proven that our muscles need to be warm before we stretch. Try some active stretching after a small warm-up and stretch after your cool down. TRAINING MOTIVATION: Training with a Coach and group of like-minded people will keep you stay focussed and stay on track for achieving your goals! Check out: MACKAY ROAD RUNNERS: The Mackay Road Runners (MRR) host weekly training sessions on a Wednesday training sessions free of charge. Weekend races generally offer 2 distances and cost $2 for members and $10 for non-members. Check out their website: http://www.mackayroadrunners.com/. TRI-ACTIV8 COACHING: Specialise in triathlon coaching however host a Tuesday running sessions from 5.30PM at the Mackay North State High School Oval. This session offers a variety of running drills and skills to increase your performance. Check out Face Book or email [email protected] WEEK 1 5KM in 8WEEKS training PROGRAM 13 – 19 April Monday Tuesday Wednesday Thursday Friday Saturday Sunday REST 21mins REST or X-Train 24mins REST or X-Train REST or X-Train 30mins Walk 2min: Run 1min repeat x 7 Walk 2min : Run 1min repeat x 8 Walk 2min : Run 1min repeat x 10 WEEK 2 20 – 26 April Monday Tuesday Wednesday Thursday Friday Saturday Sunday REST 30mins Walk 1min: Run 2min repeat x 10 REST or X-Train 30mins Warm Up – 30sec walk, 30sec jog (5mins) REST or X-Train REST or X-Train 30mins Warm Up – 30sec walk, 30sec jog (5mins) Walk 1min : Run 3min repeat x 5 Walk 1min : Run 4min – repeat x 4 Warm Down – 1min walk, 1min jog Warm Down – 1min walk, 1min jog 5KM in 8WEEKS training PROGRAM WEEK 3 27 April – 3 May Monday Tuesday Wednesday Thursday Friday Saturday Sunday REST HILLS Walk or Run Repeats for 20 min REST or X-Train 30mins Warm Up – 30sec walk, 1 min jog (5mins) REST or X-Train REST or X-Train 30mins Warm Up – 30sec walk, 1.5 min jog (5mins) Warm up & warm down = 4min easy jog : 1min walk Record number of repeats! Run 5min : Walk 1min repeat x 4 Run 6min : Walk 1min repeat x 3 Warm Down – 1min walk, 1min jog Finish with 5 min easy run WEEK 4 4 – 10 May Monday Tuesday Wednesday Thursday Friday Saturday Sunday REST HILLS More Run, Less Walk Repeats for 20 min REST or X-Train 30mins Warm Up – 30sec walk, 2 min jog (5mins) REST or X-Train REST or X-Train 30mins Run 9min : Walk 1min repeat x 3 Warm up & warm down = 4min easy jog : 1min walk Beat the number of repeats from Week 3! Run 7min : Walk 1min repeat x 3 Finish with 4min easy run Finish with 3min easy run 5KM in 8WEEKS training PROGRAM WEEK 5 11 – 17 May Monday Tuesday Wednesday Thursday Friday Saturday Sunday REST HILLS Run, run, run Repeats for 20 min REST or X-Train 30mins Run 10min : Walk 1min repeat x 2 REST or X-Train REST or X-Train Negative Split Runs Warm up & warm down = 4min easy jog : 1min walk 8 min run & run back the same path faster (7 minutes). Repeat 3 times with 2 minute rest between sets. Finish with 2min moderate : 2min easy run repeat x 4 WEEK 6 18 – 24 May Monday Tuesday Wednesday Thursday Friday Saturday Sunday REST 30mins Walk 1min : Run 12min repeat x 2 REST or X-Train 30mins Run 14min : Walk 1min repeat x 2 REST or X-Train REST or X-Train LSD: 30 min run Try and run as long as you can, take a 30sec - 1min walking break as you need Finish with 4 min easy Finish with 2 min easy Record your distance! 5KM in 8WEEKS training PROGRAM 5KM in 8WEEKS training PROGRAM WEEK 7 25 – 31 May Monday Tuesday Wednesday Thursday Friday Saturday Sunday REST Interval Set 1 : RUN - 2min easy, 4 min moderate, 30sec hard, 30-45sec rest repeat x 4 REST or X-Train 30mins Run 17min : Walk 1min : Run 10mins REST or X-Train REST or X-Train LSD: 30 min run Try and run as long as you can, take a 30sec - 1min walking break as you need, try and beat last weeks effort! Finish with 3 min easy 5 min warm up & 5 min warm down WEEK 8 1 – 7 June Monday Tuesday Wednesday Thursday Friday Saturday Sunday REST Interval Pyramid REST REST REST MACKAY MARINA RUN – 5KM Run 2min, 3min, 3min, 4min, 4min, 3min, 2min – with 30-45sec rest between each set GET A MASSAGE 30mins Run 20min: Walk 1min: Run 6mins Run pace should be mod-hard effort 5 min warm up & 5 min warm down Finish with 4 min easy 5KM in 8WEEKS training PROGRAM
