5K Base Training Schedule
To build the speed and endurance needed to succeed in the 5k, it is imperative that training begins months in advance.For the first four weeks, an athlete will run about 60-90 minutes per session at least four days a week. Intermediate and more experienced athletes can run for longer for a stronger base.
Below is a sample 4-5 week workout for 5K+ runner.
Note - The workout list below is NOT a training program. You should develop one with your personal coach to adjust.
Warm up properly before these workouts. This includes bodyweight training, stretching, and exercises. For best results, perform these workouts at the speeds and distances described with extreme focus and a competitive spirit.
Drills sourced from Richard Bruce*
DRILLS
Jog 30m after each drill and do each drill over 20m unless specified
Knee to Chest
Knee to opposite elbow
Knee Roll to Outside
Frankenstein High 30m
A-Skip
B-Skip
Loose High Skip 30m
Lunge
Carioca 30m and back
40m sprint X 2: Rest 20”
Information on how to perform drills can be found here
STRETCHES
Lying figure 4; 2 x ea. leg(E.L.)
Modified Hurdler 2 E.L.
Butterfly Stretch
Fire Hydrant or Hurdle Alternative
Scorpion 5 each side
Ironman 5 each side
Ironman 5 each side
EXERCISES
Body Weight
25 Push Ups
60 Second Plank
20 T Push Ups
30 Sec. Side Plank each side
30 Deep Squats
Core
20 V-Sit Up
30 side crunch each side
30 second boat pose
40 leg lift each leg
10 L –Overs
SUNDAY
90 minute Aerobic Run. @ low heart rate, nice and easy.
This is part recovery and part aerobic development.
MONDAY
Core / Bodyweight
Stretching
TUESDAY
75 minute Aerobic Run
WEDNESDAY
Core / Bodyweight
RECOVERY 40 minutes relaxed run
Stretching
THURSDAY
75 minute Aerobic Run
FRIDAY
Core / Bodyweight
RECOVERY 40 minutes relaxed run
Stretching
SATURDAY
60 minute Aerobic Run
