6 Weeks to a 5k Run Plan All Levels

Average Weekly Training Hours 00:52
Training Load By Week
Average Weekly Training Hours 00:52
Training Load By Week

This plan is designed for a beginner-Advanced athletes looking to race in 5k race. With this plan you will train in all aspects of fitness that will make you a faster runner! The focus of the plan is quality of quantity with only one workout a day. If you have any questions about the plan, please like the facebook page at facebook.com/BendFit.

Sample Day 2
0:30:00
Run Lactate Test

Your training "heart rate zones" will be based off your lactate threshold. If you don''t do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. ----------------- If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. ----------------- Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. ----------------- 30-Minute Time Trial for Estimating LT ----------------- You will need a heart rate monitor ----------------- Warm up for 10-15 minutes ----------------- Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------- Record your heart rate each minute for the last 20 minutes ----------------- Calculate your average heart rate over the last 20 minutes ----------------- This average heart rate figure is your estimated heart rate at your lactate threshold ----------------- Now that you have your number, log-in to your TrainingPeaks account, then go to "Preferences", then click on "Heart Rate Zones". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you''ll be testing for each sport.

Sample Day 5
0:45:00
Choice of Activity

Do 30-60min of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.

Sample Day 12
0:45:00
Choice of Activity

Do 30-60min of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.

Sample Day 19
0:45:00
Choice of Activity

Do 30-60min of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.

Sample Day 26
0:45:00
Choice of Activity

Do 30-60min of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.

Sample Day 33
0:45:00
Choice of Activity

Do 30-60min of something you enjoy. Climbing, a ruck hike, kayaking, paddleboarding, biking, etc.

Sample Day 36
0:30:00
Track Run Intervals 4x400's

WU: 1 miles
4x400 interval pace (Z4-5)
1min walk around recovery
CD: 1 miles

Bradley Haag
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Bend Fitness

I specialize in working with beginner to intermediate triathletes, duathletes, & cyclists. With that said I'm always willing to lend assistance to those with different goals, please don't hesitate to contact me for more information.