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 |