Scribd
Upload
2K views3 pages

Training For A 5km Run in Under 17 Minutes Require

This document provides an 8-week training program to help a runner achieve their goal of completing a 5km run in under 17 minutes. The program begins with 2 weeks of base building, which includes easy runs, strides, core exercises, interval training, tempo runs and a long run. Weeks 3-4 focus on speed development with increased interval training, hill sprints, and a longer tempo and long run. Weeks 5-8 add specificity to the intervals and decrease volume as a taper to the goal race, which involves warming up, maintaining the target pace, cooling down, and resting adequately. The program emphasizes listening to one's body and adjusting as needed with the help of a coach if pain or fatigue occurs.

Uploaded by

Dicky Yoga
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
2K views3 pages

Training For A 5km Run in Under 17 Minutes Require

This document provides an 8-week training program to help a runner achieve their goal of completing a 5km run in under 17 minutes. The program begins with 2 weeks of base building, which includes easy runs, strides, core exercises, interval training, tempo runs and a long run. Weeks 3-4 focus on speed development with increased interval training, hill sprints, and a longer tempo and long run. Weeks 5-8 add specificity to the intervals and decrease volume as a taper to the goal race, which involves warming up, maintaining the target pace, cooling down, and resting adequately. The program emphasizes listening to one's body and adjusting as needed with the help of a coach if pain or fatigue occurs.

Uploaded by

Dicky Yoga
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

Training for a 5km run in under 17 minutes requires a structured and challenging

program. Keep in mind that this is an advanced goal, and you should already have a
solid running base before attempting this program. It's crucial to listen to your body,
and if you experience pain or excessive fatigue, it's essential to adjust the program
accordingly and, if necessary, consult with a coach or healthcare professional.

Here's a 8-week training program to help you work towards running a 5km in under
17 minutes:

Weeks 1-2: Base Building

Day 1:

Easy run: 3 km at a comfortable pace


Stride-outs (short sprints): 6-8 x 100 meters
Core exercises: Planks, leg raises (10-15 minutes)
Day 2:

Interval training:
6 x 400 meters at a pace slightly faster than your goal 5km pace with 2 minutes of rest
between each interval
Strength training: Bodyweight exercises (squats, lunges, push-ups)
Day 3:

Easy run: 4 km at a comfortable pace


Stride-outs: 6-8 x 100 meters
Core exercises
Day 4:

Rest or light cross-training (cycling, swimming, or yoga)


Day 5:

Tempo run: 3 km at a pace slightly slower than your goal 5km pace
Stride-outs: 6-8 x 100 meters
Strength training
Day 6:

Long run: 8 km at a comfortable pace


Core exercises
Day 7:

Rest or light cross-training


Weeks 3-4: Speed Development

Day 1:

Easy run: 4 km
Speed intervals: 8 x 400 meters at a pace faster than your goal 5km pace with 90
seconds rest
Core exercises
Day 2:

Easy run: 5 km
Stride-outs: 6-8 x 100 meters
Strength training
Day 3:

Easy run: 4 km
Hill sprints: 8-10 x 30 seconds uphill with a jog down for recovery
Core exercises
Day 4:

Rest or light cross-training


Day 5:

Tempo run: 4 km at goal 5km pace


Stride-outs: 6-8 x 100 meters
Strength training
Day 6:

Long run: 10 km at a comfortable pace


Core exercises
Day 7:

Rest or light cross-training


Weeks 5-8: Specificity and Taper

Day 1:

Easy run: 4 km
Speed intervals: 6 x 400 meters at goal 5km pace with 90 seconds rest
Core exercises
Day 2:

Easy run: 6 km
Stride-outs: 6-8 x 100 meters
Strength training
Day 3:

Easy run: 4 km
Hill sprints: 6-8 x 30 seconds uphill with a jog down for recovery
Core exercises
Day 4:

Rest or light cross-training


Day 5:

Tempo run: 5 km at goal 5km pace


Stride-outs: 6-8 x 100 meters
Strength training
Day 6:

Long run: 8 km at an easy pace


Core exercises
Day 7:

Rest or light cross-training


Race Day:

Warm-up with a light jog and dynamic stretches


Execute your race plan, aiming to maintain a pace that allows you to finish under 17
minutes
Cool down with a light jog and static stretches
Remember to listen to your body, stay hydrated, and get adequate rest. If you find the
training too challenging or experience persistent pain, consider adjusting the intensity
or duration of your workouts. It's always a good idea to consult with a running coach
or healthcare professional when training for ambitious goals.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy