Race 5k - Novice(3-4 hrs/wk), 14 Weeks - Sunday Race
Don't dream of winning, train for it!
Designed for the NOVICE runner, this 14-week structured and periodized plan designed by Yousif Alhajery, will prepare you for a personal best 5k.
Prior to using this plan, you should be able to:
• Run or Run/Walk: 30 minutes.
This training plan consists of:
1. 5 runs per week.
2. 4 training phases (Preparatory(optional) - Base - Build - Peaking).
3. A race or test on the 8th week.
4. Weekly guidance and tips along the way.
5. Race Strategy.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||3:16 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:16 hrs||1:10 hrs|
Sample Day 1
get into the habit of properly warming up, rotate your joints and do some dynamic stretches, then do a 5 min fast walk or light jog. The point is to really feel warmed up and comfortable before you get into your main running.
35 minutes of Aerobic running in Zone 2
(See Base Week 1 for training Zones)
Sample Day 2
Take your time and don't worry too much about getting it right. just do whatever drill comes to mind but try not to do too much static stretching, as that can weaken the muscle.
20 minutes of easy running in Zone 2
Sample Day 3
you know the drill!
30 minutes of Aerobic running in Zone 2
1x8sec hill sprint (pedestrian bridges, stairs, anything with an incline that you can run up will do)
Note: if you can't find a hill you can do the hill sprints on flat grounds. Do them on grass or dirt if you have the option.
- Half way through the run shorten your stride and pick up your cadence for 5 min to train your neuromuscular system to fire faster.
- 90 steps per minute is a good goal to work towards (count one foot for 20 seconds and aim for 30 steps)
Note: It takes time to retrain your neuromuscular system, but work on these drills and you will notice an improvement soon enough.
Sample Day 5
5 minute fast walk and then work on warming up each joint with some joint rotations (especially your ankles, knees & hips)
40 min long run in Zone 2
Note: This is your first 'key workout', long runs provide you with very important adaptations. if for some reason you cant do it try to schedule it instead of tomorrows easy run.
Sample Day 6
ankles, knees, hips, shoulders, spine, neck. take care of them!
30 minute run in low Zone 2
1x8sec hill sprint to build muscle strength.
Sample Day 8
This week will be the introduction of running drills. These drills are crucial to improving your running form and will be your most effective 20 minutes of training!
standard joint warmup then do 15min of Zone1-2 running.
Drills & Strides
Perform each of the following drills once for 30sec:
3. High Knees
4. Butt Kicks
5. Power Skips
7. Bounds (on soft surface like grass)
8. 3X100m Strides
25 minutes run in Zone 2
Sample Day 9
I'm sure you know by now that it's important to warm up!
25 minutes of easy Zone2 running