For those looking to up their 5K and build a solid foundation for 5 mile or 10K races!
***This plan is a 4-week taster of a full 12-week plan. Feel free to try this plan and continue with the other 8 weeks, or go straight in with the 12-week plan - up to you! (Both options can be found in my profile.)
If you are already running 3 or more times a week, but are looking to enter more structured training to improve your 5K time, then this plan is for you. Not only this, but the regular strength workouts will support your body in the running demands, and make you stronger for daily tasks in general.
Injury prevention is at the forefront of the plan with the strength workouts and overall structure, implemented by myself in returning from a period of not training to running some of my best 5K times.
Finally, the slow but sure progression in volume will enable to you tackle 10K training and 10K runs beyond this plan, which gears towards a 5K parkrun (or equivalent race) in week 12.
(Read on for a summary of the methodologies.)
There are several principles implemented in this plan:
1) Injury prevention at the forefront! - Specific strength workouts to prevent common injuries occurring in the lower leg and sufficient rest days (Lacey et al., 2023).
2) Speedwork - many runners who struggle to improve on their 5K times lack faster intervals beyond 5K pace; shorter intervals are therefore embedded to work on maximal speed, which has been shown to improve running times around this distance (Boullosa et al., 2020).
3) Balanced with easy runs - research differs about which training model to follow, but there is an agreement that a strong aerobic base is essential for improved overall fitness (Casado & Tjelta, 2020).
4) Linear periodisation - progression within sessions will be seen through a gradual increase in intensity with the increase of fitness, made up of shorter recovery periods relative to interval length (Casado & Tjelta, 2020).
5) Session Rating of Perceived Exertion (sRPE) is used for prescribing session intensity - this reflects internal load (Foster et al., 2017) and provides more room for "weaker days", which we all get! (More guidance within the plan about sRPE use.)
If you have any questions, reach out to Antonio.conradie@gmail.com and I will try my best to help where I can! Thank you for choosing this plan, and I hope you enjoy.
I am a runner and cyclist with a passion for sport in general, and have been combining this with my interest for analytics through an undergraduate Sports Performance Analysis degree. After experiencing firsthand how difficult running can be, what with injuries and motivation struggles, my aim is to provide beginners/intermediate runners with realistic, sustainable plans which build a firm foundation for a prolonged running journey.