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    Robert S Lyle
    This training plan outlines a 12-week 5K training program with weekly long runs increasing from 8-9 miles to 10-12 miles. Each week includes various interval workouts focused on 5K or 8K pace, with distances ranging from 50m to 1600m. The plan culminates in a 5K race in week 4 and another in week 12.

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    Uploaded by

    Robert S Lyle
    30 views3 pages
    This training plan outlines a 12-week 5K training program with weekly long runs increasing from 8-9 miles to 10-12 miles. Each week includes various interval workouts focused on 5K or 8K pace, with distances ranging from 50m to 1600m. The plan culminates in a 5K race in week 4 and another in week 12.

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    5K Running

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    This training plan outlines a 12-week 5K training program with weekly long runs increasing from 8-9 miles to 10-12 miles. Each week includes various interval workouts focused on 5K or 8K pace, with distances ranging from 50m to 1600m. The plan culminates in a 5K race in week 4 and another in week 12.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    30 views3 pages

    Mon Tues Wed Thur Fri Sat Sun

    Uploaded by

    Robert S Lyle
    This training plan outlines a 12-week 5K training program with weekly long runs increasing from 8-9 miles to 10-12 miles. Each week includes various interval workouts focused on 5K or 8K pace, with distances ranging from 50m to 1600m. The plan culminates in a 5K race in week 4 and another in week 12.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
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    Mon Tues Wed Thur Fri Sat Sun

    1 2-3 miles 2x800m @ 8-K pace: 3 miles 5 miles Rest 8 to 9 miles Rest
    2:56/3:38/4:18

    +2x400m @ 5-K pace:


    1:26/1:46/2:05

    2 2-3 miles 2x1000m @ 8-K pace: 3 miles 5 miles Rest 9 to 10 miles Rest
    3:45/4:32/5:23
    +6x100m +6x50m
    +4x400m @ 5-K pace (2 easy/2 med/2 med-hard) (2 easy/2 med/2 med-hard)

    3 3 miles 2x1200m @ 8-K pace: 3 miles 3 miles Rest 10 miles Rest


    4:24/5:26/6:27
    +8x100m @ 1-mile pace +6x50m
    +2x800m @ 5-K pace: (same as week 2)
    2:52/3:32/4:10

    4 4 miles 6x400m @ 5-K pace 4 miles 4 miles 2 miles Rest 5K Race

    +6x100m @ 1-mile pace +8x100m @ 5-K pace +4x100m


    fast strides

    5 3 miles 4 miles 3 miles 2x1000m @ 8-K pace Rest 10 to 11 miles Rest

    +6x100m @ 1-mile pace +2x800m @ new 5-K pace +6x50m fast but relaxed

    +2x400m @ 1-mile pace:


    1:18/1:37/1:55

    6 4 miles 1x1600m @ 8-K pace: 4 miles 2 miles Rest 10 to 12 miles Rest


    5:55/7:15/8:33
    +6x200m @ new 5-K pace +6x50m fast but relaxed
    +1x1200m @ new 5-K pace

    +4x400m @ 1-mile pace

    7 4 miles 1x1600m @ 8-K pace 4 miles 4 miles Rest 10 to 12 miles Rest


    +1x1600m @ new 5-K pace +6x200m @ new 5-K pace +6x50m fast but relaxed

    +4x400m @ 1-mile pace

    8 4 miles 4x400m @ 1-mile pace 3 miles 3 miles Rest 1-mile race or time trial Rest

    +4x200m @ 1-mile pace +6x100m @ 1-mile pace

    9 3 miles 2x1200m @ new 5-K pace 3 miles 2 miles Rest 10 to 12 miles Rest

    +4x400m, 4x200m @ 1-mile pace 6x200m @ 1 mile pace +6x100m fast but relaxed

    6x 100 m @ 1 mile pace

    10 3 miles 1x1600m, 2x800m @ new 5-K pace 3 miles 2 miles Rest 10 to 12 miles Rest

    +4x200m @ 1-mile pace +6x200m @ 1-mile pace +6x100m fast but relaxed

    11 3 miles 1x1600m @ 8-K pace 3 miles 2 miles Rest 10 miles Rest

    +1x800m @ new 5-K pace +6x200m @1-mile pace +6x100m fast but relaxed

    1x400m @ 1-mile pace

    12 3 miles 1x800m @ 8-K pace 3 miles 3 miles 2 miles Rest 5K RACE

    +4x400m @ new 5-K pace +4x200m @ 1-mile pace +4x100m fast strides

    +4x200m @ 1-mile pace


    21.5

    23.5 4500
    1600
    3200
    4800
    23

    17

    24

    25.5

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