Am Ready4 Weeks 5km Training Plan For Beginners To Sacrifice And Train Kids Who Are Interested In Athletics For Free - Coach Koora

4 Weeks 5km Training Plan For Beginners

www.athleticshour.com | Beginners Training Workout | 5km

  DAYS WEEK 1 WEEK 2 WEEK 3 WEEK 4
MONDAY 30min run Rest 40 min test run 30 min test
TUESDAY 20min EASY run 25 min TEMPO run 30 min STEADY easy 20 min + stretch
WEDNESDAY 10 min warm up + 5*400m + 10 min cool down 50 min easy rest 40min + Drills
THURSDAY 20 min RECOVERY run 5km test run {FARTLEK} 10min warm up + 10 × 2min/1min + 5min cool down Rest
FRIDAY Rest 20 min recovery

 

30 min easy 30min + Drills + stretch
SATURDAY 50 min MODERATE 10 min warm up + 6*800m/400m + 10 min cool down {HILL REPETITION}

10min warm +  10×200m/walk down + 10min cool down

Race day
SUNDAY 30 min SPEED rest 30 min free run  

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