5K Training Routine
|1||Rest||1.5 mile run||cross training||1.5 mile run race pace||rest||2 mile run||30 min run|
|2||Rest||2 mile run||cross training||1 mile race pace||rest||2.5 mile run||30 min run|
|3||Rest||2 mile run||cross training||1.5 mile race pace||rest||2.5 mile run||30 min run|
|4||Rest||2.5 mile run||cross training||1.5 mile race pace||rest||3 mile run||35-40 min run|
|5||Rest||3 mile run||cross training||1.5 mile race pace||rest||3.5 mile run||35-40 min run|
|6||Rest||3.5 mile run||cross training||1.5 mile race pace||rest||4 mile run||35-40 min run|
|7||Rest||3 mile run||cross training||1.5 mile race pace||rest||4 mile run||40 minute run|
|8||Rest||3 mile run||cross training||2 mile run||rest||Rest||5K race|
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 40 to 45 minutes.
Thursdays: These runs should be done at your 5K race pace. If you're not sure what your 5K pace is, run at a speed that you could sustain for 3.1 miles. Make sure you do a warm-up before your run and cool-down after.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.
You can switch days to accommodate your schedule. If you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day
For additional Information or for a more detail training plan please contact:
Chris M. Reed MS, ATC, CSCS
High Performance Coordinator
Great River Medical Center
1401 West Agency Ave
West Burlington Iowa 52601