This is a 6-week program that designed to prepare you for your first race with minimal training. This program will allow you comfortably finish a 5km. It is not intended to run a fast 5km or to improve your speed. You should be able to run comfortably for 3km before starting this program. If you have not run before, complete the 8-week beginners program before starting this program.
The Workouts
All workouts in this plan are easy runs. Easy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running to hard. If you can sing, you are running too easily.
Rest is an important part of any training program. This program uses Monday as a rest day because Sunday is usually the longest run of the week. Adjust this to fit your specific schedule. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.
Week 1
Monday - Rest.
Tuesday - Run 1.5km easy. Run at an easy "conversational" pace. If you cannot talk clearly, you are running too hard.
Wednesday - Run 3km easy. Run at an easy pace.
Thursday - Rest or cross train (a non-running activity)
Friday - Run 3km easy.
Saturday - Run 3km easy. All of these easy runs are performed at the "conversational" pace.
Sunday - Run 3km easy.
Week 2
Monday - Rest.
Tuesday - Run 3.5km easy.
Wednesday - Run 3km easy.
Thursday - Rest or cross train.
Friday - Run 3.5km easy.
Saturday - Run 3km easy.
Sunday - Run 3.5km easy.
Week 3
Monday- Rest
Tuesday - Run 3.5km easy.
Wednesday - Run 3km easy.
Thursday - Rest or cross train.
Friday - Run 3km easy.
Saturday - Run 4km easy.
Sunday - Run 4.5km easy.
Week 4
Monday - Rest.
Tuesday - Run 4km easy.
Wednesday - Run 3km easy.
Thursday - Rest or cross train.
Friday - Run 4km easy.
Saturday - Run 3km easy.
Sunday - Run 4.5km easy.
Week 5
Monday - Rest.
Tuesday - Run 4km easy.
Wednesday - Run 3km easy.
Thursday - Rest or cross train.
Friday - Run 4.5km easy.
Saturday - Run 3km easy.
Sunday - Run 4.5km easy.
Week 6
Monday - Rest.
Tuesday - Run 4.5km easy.
Wednesday - Run 3km easy. You will begin to taper after this workout. A taper is a gradual decrease in mileage. The purpose of the taper is to be sure that your muscles are well rested before you compete in the race.
Thursday - Rest or cross train.
Friday - Run 3km easy.
Saturday - Run 1.5km easy.
Sunday – 5km easy! Well done!!
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