2K and 5K Run
Minimal Background (you have walked or jogged on an irregular basis)
Week 1: |
1) 35 minutes at light exertion. |
2) 30 minutes at light to steady state exertion on moderately hilly course. |
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3) 50 minutes at light exertion |
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Week 2: |
1) 35 minutes at light exertion. |
2) 30 minutes at light to steady state exertion on moderately hilly course. |
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3) 50 minutes at light exertion |
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Week 3: |
1) 8 x 200 Meters. |
2) Warm up 20 minutes at slow walking pace; walk 5K a timed test effort at a brisk pace. |
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3) 60 minutes at light exertion. |
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Week 4: |
1) 10 x 200 Meters. |
2) 30 minutes at light to steady state exertion on moderately hilly course |
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3) 60 minutes at light exertion. |
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Week 5: |
1) 12 x 200 Meters. |
2) Repeat Week 3 test effort on course of goal event. Include the same warm-up as Week 5, but do not include power exercises. Time yourself for the test and calculate your pace in minutes per mile |
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3) 70 minutes at light exertion. |
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Week 6: |
1) 12 x 200 Meters. |
2) 20 minutes at light to steady state exertion on moderately hilly course. |
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3) 60 minutes at light exertion. |
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Week 7: |
1) 12 x 200 Meters. |
2) 30 minutes at light to steady state exertion on moderately hilly course. |
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3) 50 minutes at light exertion. |
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Week 8: |
1) 4 x 200 Meters. |
2) 20-40 minutes at light exertion, depending on recovery time before goal-race. |
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3) 40 minutes at light exertion. |
2K and 5K Run
Good Background (you have walked or jogged at least three times a week during the past 6 month)
Week 1: |
1) 45 minutes at light exertion. |
2) 40 minutes at light to steady state exertion on moderately hilly course. |
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3) 50 minutes at light exertion. |
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Week 2: |
1) 45 minutes at light exertion. |
2) 40 minutes at light to steady state exertion on moderately hilly course. |
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3) 60 minutes at light exertion. |
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Week 3: |
1) 8 x 300 Meters. |
2) Warm up 20 minutes at very slow Jogging pace; jog a timed 5K test effort at a quick, relaxed pace. |
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3) 75 minutes at light exertion. |
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Week 4: |
1) 10 x 300 Meters. |
2) 45 minutes at light to steady state exertion on moderately hilly course. |
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3) 75 minutes at light exertion. |
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Week 5: |
1) 12 x 300 Meters. |
2) Repeat Week 3 test effort on course of goal event. Time yourself for the test and calculate your pace in minutes per mile. |
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3) 90 minutes at light exertion |
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Week 6: |
1) 12 x 300 Meters. |
2) 30 minutes at light to steady state exertion on moderately hilly course. |
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3) 75 minutes at light exertion. |
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Week 7: |
1) 12 x 300 Meters. |
2) 45 minutes at light to steady state exertion on moderately hilly course. |
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3) 65 minutes at light exertion. |
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Week 8: |
1) 4 x 300 Meters. |
2) 20-40 minutes at light exertion, depending on recovery time before goal-race. |
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3) 45 minutes at light exertion. |
