Full 8 weeks 5km Training Plan (Beginner)

Full 8 weeks 5km Training Plan (Beginner)

Weeks Mon Tue Wed Thu Fri Sat
Week 1 30 min 3km 10×100m/100m rest 30 min 40 min
Week 2 20 (mod) 25 min easy rest 3 km rest 40 min
Week 3 4 km rest 10×200m/200m 20 min easy rest 6km (tem)
Week 4 30 (rec) 15 min + 5×60sec (hill rep) 30 min easy 5×2min/1min

(fart)

rest 45 easy
Week 5 40 min (mod) 20 min (rec) 8×400m/400m Rest 30 min easy 5 km (tem)
Week 6 30 min easy rest 10×2min/1min

(fart)

25 min easy 3km easy rest
Week 7 60 min (rec) 7km easy Rest 3×1km/3min rest 20 min (rec) 30 min
Week 8 30 min easy 5×400m/400m 20 min easy 30 min easy 15 min + 5×200m/200m RACE DAY

Full 8 weeks 5km training plan (Beginner).

General Key

*MIN* = minutes

*M* = metres

*MOD* = moderate

*HILL REP* = hill repetition

*FART* = fartlek

*KM* = kilometres

*TEM* = tempo

*REC* = recovery

*speed* 10×100m/100m = this type of work needs a place where you can run without any interference. You run 100m very fast and walk/jog for another 100m 10 times. This is an interval speed workout and you rest in between each session.

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*mod*= moderate= it’s a type of run that is faster than the easy run and must be of an equal/steady pace

*EASY* easy runs are also recovery runs just at a very slow pace. Easy runs help you to get more energy for other workouts like speed, tempo, fartlek. Easy runs also help in injury prevention. It must be a pace that you can chat with your friends without not feeling any difficulties in breathing.

*TEM* tempo = the tempo run is used to determine your race-day pace. It’s part of the speed work and you need to warm up before and cool down after. A tempo run is a continuous speed workout and no rest until you are done.

*FART* fartlek = this type of workout is one way the other the most difficult of all. It is a continuous type of speed workout which is mostly done on a long stretch. You run at a top speed and rest and continue until the whole duration of the workout is done. Most of the time when are running with a team, we don’t wait for anyone because during fartlek sessions is like a competition at training. It always ends at the strongest athlete will be in the lead to finish ahead of the other mates. This type of workout helps you to identify your weaknesses and work on them during training before the main competition.

*REMEMBER* ALL SPEED WORKOUTS MUST FIRST BEGIN WITH A WARM AT LEAST 15 MINUTES AND SOME DRILLS/STRIDES. THIS HELPS YOUR MUSCLES AND BODY TO BE READY FOR THE WORKOUT AHEAD. IT ALSO HELPS TO PREVENT INJURY. AFTER YOU ARE DONE WITH YOUR WORKOUT YOU NEED TO COOL DOWN AT LEAST 10-15 MINUTES VERY EASY RUN (RECOVERY).

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LONG RUNS DO NOT NEED WARM-UP AND COOL DOWN BUT START FROM A VERY SLOW PACE AND YOU CAN INCREASE IT ACCORDING TO YOUR STRENGTH AND HOW LON YOU CAN HOLD ON TO THAT PACE.

BE CAREFUL WHEN YOU START FAST YOU CAN BE EXHAUSTED EARLY AND MAY NOT BE ABLE TO FINISH YOUR WORKOUT. IT’S ALWAYS BETTER TO FINISH YOUR WORKOUT AT A VERY SLOW PACE THAN TO RUSH AND MAY NOT BE ABLE TO FINISH.

DON NOT TRAIN WHEN FEELING ANY ABNORMALITIES OR INJURED. REST FOR AT LEAST TWO-THREE DAYS AND START AGAIN. BUT EVERY INJURY DEPENDS ON THE NUMBER OF RESTING DAYS. YOU CAN LEAVE US A MESSAGE AND WE WILL QUICKLY BE OF HELP.

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June 2022
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  1. Ibrahim, I’m proud of you. I pray you reach where ever you want to 🙏🏽🤲🏽📿 I hope to see you…

Don't allow your current situation today to define your tomorrow, there is always a way to change for better.