5K in three weeks – Example training plan

Following my last post, I have been asked if I could present a sample training plan. The plan below is an example for a runner who is able to run through 2 miles.

You will find the three types of workouts in any given week (intervals, stamina, long run). Each session is preceded by a 5 minutes warm-up period where you walk at a decent speed. After your sessions, walk 5 minutes to cool down and take some time for stretching.

Your hardest workout will probably be the long run in week 2. Your main goal is to run through the 3.5 mi. Do not start too fast and adopt a slow pace.

Week 1

  • Workout 1: Intervals – 5 min run/2 min walk – repeat 4 times
  • Workout 2: Stamina – jog up a hill for 30 sec / walk for 1 min – repeat 5 times then run 1 mile
  • Workout 3: Long run – Run 2.5 mi – slow

Week 2

  • Workout 1: Intervals – 6 min run / 1:30 min walk – repeat 4 times
  • Workout 2: Stamina – jog up a hill for 30 sec / walk for 1 min – repeat 5 times then run 1 mile
  • Workout 3: Long run – Run 3.5 mi – slow

Week 3

  • Workout 1: Intervals – 7 min run / 1 min walk – repeat 4 times
  • Workout 2: Stamina – jog up a hill for 30 sec / walk for 1 min – repeat 4 times then run 1 mile
  • Workout 3: Race Day – 3.1 mi (5K)

On days without a running workout, you can introduce 30 minutes of any light cardio exercise – walk, swim or cycle. Take care not to overdo it and run the risk of injuries.

The day before your 5K, let your body rest – it will help you on race day.

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