5K PR Plan
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Week 1 Session #1
Speed: 8 x 1mins Hard efforts
20mins easy warm up
Stretch: calfs, hamstrings, quads (make sure your fully warmed up before starting the efforts)
8 x 1mins Hard efforts (really push the pace on these)
1min stand still between (if you need longer than 1min to get the HR down have 90secs)
10mins easy cool down - easy jog
Week 1 Session #2
Endurance: 5k PB
efforts: 3 x 5mins
5k PR Efforts: (Using your fastest 5K time, check your average pace or average heart rate, this is the pace or HR you need to apply to today’s 5min efforts)
15mins warm up - easy running
3 x 5mins @ 5k PR effort
3mins Jog between the 5min efforts to recover.
10mins easy cool down
Week 1 Session #3
Endurance:
Negative Split Longer Run
Distance: 8k
Distance 5 Miles
This session is all about building up your endurance.
Run the first 2 miles really easy, just above jog pace then pick the pace up for the next 2 miles (nothing really hard) just enough to raise the heart rate. Run the last 1 mile easy to cool down.
Remember to stretch and refuel after your run with good nutrition & hydration.
Week 2 session #4
Speed: 10 x 1min Hard
efforts,
Split into 2 sets with 5mins jog between.
20mins easy warm up
Stretch: calfs, hamstrings, quads (make sure you’re fully warmed up before starting the efforts)
5 x 1min hard efforts with 1min rest (stand still)
5mins jog really easy
5 x 1min hard efforts with 1min rest (stand still)
Week 2 Session #5
Strength:
5 x 2mins Hill Reps in to 5mins 5k PB Effort
15mins warm up - easy running
You need a hill that will take you roughly 2mins to run up.
5 x 2mins - Run up the hill (Not Fast) jog back down to recover.
After you finish the 5th rep and you've jogged back to the bottom:
5mins @ 5k PR Pace
10mins easy cool down.
Week 2 Session #6
Endurance: 2k OFF 2k ON long run
1 mile warm up - easy running
1 mile @ 5k PR pace
1 mile easy jog recovery
1 mile @ 5k PR pace
1 mile Easy Cool down
Week 3 Session #7
Speed: 8 x 90secs Hard Effort
20mins Warm up
Stretch out any tight areas - Calves, Hamstrings, hips, quads.
8 x 90sec Fast Pace with 1min static recovery (stand still for one minute in-between)
10mins easy jog cool down.
Week 3 Session #8
Strength / Endurance
7 x 1 min hill reps / 2 x 5mins @ 5k PB pace.
15mins warm up - easy running
Stretch quads / calves / Hamstrings / Hips / Glute.
7 x 1min Hill Repeats (not fast, let the hill do the work)
1 min recovery in-between (Jog back down hill)
After the last rep:
2 x 5mins @ 5k PR pace 3mins Jog in-between
20 5mins easy cool down
Week 3 Session #9:
Race / PB
Specific
Pacing session
1.5 Miles Warm up - Easy Pace
2 miles @ 5k PR Pace
1 Mile Easy Jog
1 Mile faster than 5K PR Pace
1.5 Miles Really easy Cool down
This session will be key to you running a PR for your 5K race. Make sure the 2 miles at PR pace feels controlled, take your 1 mile easy recovery then really focus on holding a faster pace for the next 1 mile effort!
Remember PAIN IS TEMPORARY!
Week 4 Session #10
Speed: 6 x 2mins Hard Efforts
15mins Easy warm up
Stretch leg Muscles / 4 or 5 10sec fast run activations.
6 x 2mins Hard effort
90sec stand still in-between
10mins cool down
Tip: The aim of this week is to freshen up so you're ready to smash your 5K PR - sessions like today will help keep your body activated but its key to recover well - Plenty of water, good nutrition, Stretching & Sleep is my best advice
Week 4 Session #11
Activation: 4 x 15sec / 4 x 30sec / 4 x 45sec Efforts.
Warm up - 15mins Easy running including stretches.
Main set:
4 x 15sec Fast 15sec stand still
4 x 30sec Fast 30sec stand still
4 x 45sec fast 45sec Stand still
10mins easy cool down
Week 4 Session #12
( You’ve made it!)
Pre 5k activations
This is designed to activate your running muscles without fatiguing before you take on your 5k race.
10mins warm up: stretch and make sure you’re fully warmed up before you start the efforts.
6 x 15sec Hard effort
45sec recovery (Stand still)
10mins cool down
Good Luck with your race!! All the hard work is done its time to go get your reward.
Let's Go!
