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Running Training Plan

This running training plan is designed for beginners to achieve a 5 km run in under 25 minutes, focusing on gradual endurance and speed development over 14 weeks. The plan includes a mix of easy runs, interval training, and long runs, progressively increasing distance and intensity. The final weeks culminate in a time trial to test the goal of completing the 5 km in under 25 minutes.

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joampbnjk
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8 views2 pages

Running Training Plan

This running training plan is designed for beginners to achieve a 5 km run in under 25 minutes, focusing on gradual endurance and speed development over 14 weeks. The plan includes a mix of easy runs, interval training, and long runs, progressively increasing distance and intensity. The final weeks culminate in a time trial to test the goal of completing the 5 km in under 25 minutes.

Uploaded by

joampbnjk
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Running Training Plan: 5 km in Under 25 Minutes

This plan is designed for beginners aiming to run 5 km in under 25 minutes. It focuses on gradually

building endurance and speed through structured weekly runs. Each week includes a mix of easy

runs, interval training, and long runs.

Week 1-2: Building Base Endurance

Run 1: 2 km at an easy pace

Run 2: Walk-run intervals (1 min run, 2 min walk) for 20 minutes

Run 3: 3 km at an easy pace

Long Run: 4 km at an easy pace (focus on completing the distance)

Week 3-4: Increasing Distance

Run 1: 3 km at an easy pace

Run 2: Walk-run intervals (2 min run, 1 min walk) for 25 minutes

Run 3: 4 km at a slightly faster pace

Long Run: 5 km at an easy pace (do not worry about speed)

Week 5-6: Introducing Speed

Run 1: 3 km at a steady pace

Run 2: Intervals (run 400 meters fast, walk 200 meters) x 4-5 sets

Run 3: 4 km at a slightly faster pace than before

Long Run: 6 km at an easy pace

Week 7-8: Building Speed

Run 1: 4 km at a steady pace


Running Training Plan: 5 km in Under 25 Minutes

Run 2: Tempo run (5 min easy, 15 min at a challenging pace, 5 min easy)

Run 3: 5 km at a comfortable pace

Long Run: 7 km at an easy pace

Week 9-10: Increasing Intensity

Run 1: 4 km with the last 1 km at a faster pace

Run 2: Intervals (800 meters fast, 400 meters slow) x 4 sets

Run 3: 5 km aiming for a consistent pace throughout

Long Run: 7 km at an easy pace

Week 11-12: Approaching Goal Pace

Run 1: 5 km at a steady pace, gradually increasing speed

Run 2: Tempo run (10 min easy, 15 min at near goal pace, 5 min easy)

Run 3: 6 km at a comfortable pace

Long Run: 8 km at an easy pace

Week 13-14: Goal Week

Run 1: 3 km easy

Run 2: 2 km at goal pace (5 min/km)

Run 3: Rest or 3 km easy

Test Run: 5 km time trial aiming to complete under 25 minutes

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