Intermediate Run 5k Training Plan Week 1
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 May 27 |
May 27 Easy Run 40 mins |
May 28 Cross-Train 45 mins |
May 29 Run 45 mins |
May 30 Cross-Train 45 mins |
May 31 Run 30 mins |
Jun 1 Endurance Run 45 mins |
Jun 2 Rest |
Daily Breakdown
Monday - Easy Run40 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 7. Cool down walking 5 minutes.
Start every workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Tuesday - Cross-Train
45 mins
Cross-train with non-running, low impact activities for 30-45 minutes.
Optimal cross-training activities include cycling, strength training, yoga, stairclimbing, group exercise classes and more.
Wednesday - Run
45 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 45 minutes at moderate effort (7). Include 4-6 30-60-second pick ups within the run. Pick up your pace to a challenging pace where you can hear your breathing and it feels just outside your comfort zone.
This is NOT at all out gut-wrenching pace, simply one more notch up from where you were running. Keep the pick-up to 30 seconds maximum. Your effort level should be at an i-Rate scale of 8 or heart rate of 80% of maximum. Cool down walking 5 minutes.
Use the i-Scale to gauge your effort level while you run. The i-Rate Scale is an easy way to rate your effort level by your perception or perceived exertion. Rate your level of intensity by how you feel, 1-10. From 1-10, rate where you are while moving. 1 is at rest, 5 is very, very easy walking, 6-7 is a pace you can run comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes.
Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Thursday - Cross-Train
45 mins
Cross-train with non-running, low impact activities for 30-45 minutes.
Optimal cross-training activities include cycling, strength training, yoga, stairclimbing, group exercise classes and more.
Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Friday - Run
30 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 30 minutes at an easy effort level 6-7. Cool down walking 5 minutes.
Saturday - Endurance Run
45 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 45 minutes at an easy effort level 6-7 on a scale of 1-10.
You should be able to talk while running at this "conversational pace." Cool down walking 5 minutes.
There are four run workouts and two cross-training workout every week. The run sessions alternate every other day to allow your muscles, tendons and joints time to recover from the impact of running.
Sunday - Rest
Rest from activity today and enjoy the day!
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.