5km training programme: beginner

Weeks Phase Miles Mon Tue Wed Thu Fri Sat Sun
Base Base 13 3 easy 3 thresh 3 easy 4 slow
12 Base E 15 4 easy 4 thresh 3 easy 4 slow
11 Strength 17 3 hills 4 easy 3 thresh 3 easy 4 slow
10 Strength 18 3 hills 4 easy 3 fartlek 4 easy 4 slow
9 Strength 19 4 hills 4 easy 3 thresh 2 easy 6 (race)
8 Strength E 15 3 hills 3 easy 3 fartlek 3 easy 3 slow
7 Speed 18 3 thresh 4 easy 3 interval 3 easy 5 slow
6 Speed 20 4 fartlek 4 easy 4 interval 4 easy 4 slow
5 Speed 20 3 thresh 4 easy 4 interval 4 easy 5 slow
4 Speed E 14 3 fartlek 4 easy 2 interval 2 easy 3 slow
3 Peak 17 3 fartlek 4 easy 4 interval 2 easy 4 slow
2 Peak 11 3 fartlek 3 easy 1 interval 4 slow
1 Race 11 3 strides 3 easy 2 easy 3 race
Sample interval sessions:
Wk 7 3 sets of 4 x 400m at 800m pace; 150 secs recovery; 1 lap jog between sets
Wk 6 2 sets of 3 x 1000m at 3km pace; 120 secs recovery; 1 lap jog between sets
Wk 5 400m, 600m, 800m, 1200m, 1600m,  1200m, 800m, 600m, 400m (+5 secs/lap as +distance); 60 secs rec (90 after 4/5/6)
Wk 4 6 x 600m at 1500m pace; 120 secs recovery
Wk 3 4 x 1600m at 5km pace; 90 secs recovery.
Wk 2 10 x 200m at 400m pace; 180 secs recovery

2 Responses to 5km training programme: beginner

  • Prabh:

    Hello Owen,

    Thanks for creating such a nice website.

    I have a question and would be thankful if you could please answer.

    I generally run for 12k in a week and do 5k run every Saturday in about 30 mins. I am 29 years old. I would like to improve this timings and that’s how I come across your “5k training program for beginners” . However, I am finding bit confusing to follow the schedule.

    1. What does 3 strides mean?
    2. What does 3 fartlek mean?
    3. What is difference between Speed E vs Speed vs Strength E vs Peak?

    If you could please point me in the right direction, it will be great.

    Thanks,
    Prabh

    • ihab:

      Hi Prab
      from my reading of this e book I can say the following to your above enquiries
      1. 3 St rides mean hard run where by you can not hold complete conversation while running for 3k.

      2. 3fartlek mean run 3k in deferent pace as run faster as you feel inclined follow by 1 min recovery jogging and keep repeat thru 3k. Don’t forget warm up and cool down at the start and the end. More info in chapter 9 off the book.

      3. E stand for Easy where by your weekly running distance will be drop compare to the previous week

      By the way I’m not the owner I just reader for this good book good luck

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