Intermediate 5k 12 Week Training Plan | |||||||
Mon | Tue | Wed | Thurs | Fri | Sat | Sun | |
Week 1 (Getting Started) | Easy 20 min run (note: take it easy with a light warm-up and cool-down) | Rest | Easy 20 min run (note: take it easy with a light warm-up and cool-down) | Cross Train – Cycling, Swimming, Walk | Rest | 25-30 min easy run (note: longer and slower than | Rest |
Week 2 (Getting Started) | Easy 20 min run (note: take it easy with a light warm-up and cool-down) | Rest | Easy 20 min run (note: take it easy with a light warm-up and cool-down) | Rest | Easy 20 min run (note: take it easy with a light warm-up and cool-down) | 25 mins easy jog (with 4 runs this week, keep this session relaxed) | Rest |
Week 3 Building (1) | 20 mins steady pace | Rest | Warm-up then 10-15 min (alternating 2 min quick and 2min slow) Cool Down | Cross Train – Cycling, Swimming, Walk | Rest | 30 min relaxed pace run | Rest |
Week 4 Building (2) | 20-25 mins eaxy run | Rest | 30 min run (trail run or new route) alternate fast and slow burst as you feel | Rest | Steady 20-25 min run | 35-40 min slow run (Ignore pace and focus on duration) | Rest |
Week 5 Building (3) | Relaxed 20 min run | Rest | Warm-up then 3-5 min brisk run Cool Down | Rest | Steady 25 min run (make sure to stretch well after this run) | 35-40 min slow run (Ignore pace and focus on duration) | Rest |
Week 6 Recovery and Consolidation | Easy 20 min run (note: take it easy with a light warm-up and cool-down) | Rest | 25 min easy, including 4 to 6 brisker efforts of 60 seconds duration | Cross Train – Cycling, Swimming, Walk | Rest | 25-30 mins steady paced run | Rest |
Week 7 Moving Up | Easy 20 min run | Rest | Warm-up and then fast paced 20 min run Cool-down | Rest | Steady 25 min run (make sure to stretch well after this run) | 45 min easy long run (Keep the pace relaxed throughout) | Rest |
Week 8 Non-Stop Training | 20-25 mins steady pace | Rest | Warm-up then 4×5 mins brisk running. 3 mins jogging/walking Cool-down | Rest | Steady 25 min run | 40 mins eacy paced run with the middel 20 steady pace | Rest |
Week 9 Strength building (1) | Hill Running. Good warm-up then 6 x brisk 2min uphill efforts, jogging back down Cool Down | Rest | Easy 20 min recovery run | Rest | Steady 25 min run | Warm-up, followed by 20 mins fast. Long cool-down | Rest |
Week 10 Strength Building (2) | Recovery Run 20 mins easy | Rest | 30 Total Minutes Put in efforts on all hills |
Rest | Steady 25 min run | Long Run, 45 mins. Easy to Steady | Rest |
Week 11 Peak Week | Warm-up then 4×5 mins brisk running, 3 mins jogging Cool Down | Rest | Easy 25 min run | Cross Train – Cycling, Swimming, Walk | Brisk 25 min run Cool Down | Long Run, 45 mins. Easy to Steady Pace | Rest |
Week 12 Taper week and RACE! | 20 mins easy run (Keep pace easy throughout) | Rest | 25 mins steady, including 5×20 second brisk running (brisk but not at race pace) | Cross Train – Cycling, Swimming, Walk | Very, very easy 10 mins jog | Race!!!!! | Rest |
Group Runs
Mebane Group Road Runs:
Monday & Wednesday at 6:30pm
Meet at Bright Penny Brewing
107 North 7th St. in Mebane
Saturday morning at 7:30am
Meet at Reed's Coffee and Art
116 West Clay Street, Mebane, NC 27302
MRC West (Burlington) Group Road Runs:
Sunday at 8:00am
Burlington Beer Works
130 E. Front Street in downtown Burlington
Details:
Speed: 7-13 min. mile pace groups
Distance: 3-10 miles (attendee dependent)
Policies: New runners always welcome! Please wear reflective gear and bring a light for night runs! Baby joggers & friendly, leashed dogs are welcome as well.
Post-run food/drinks and conversation: optional but highly encouraged
Group Run Weather Policy:If there is thunder or lightning, no run. Drizzle, heat, cold or light rain? Lace up your shoes....let's go!
Updated March 2017