Improve 5K performance: list of plans

Training program to run 5K in 17:30

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plan: Training program to run 5K in 17:30

goal: Run 5 KMs under 18' minutes

number of weeks: 12

for Amateurs

prerequisite: 5K under 20 minutes

Run 5K under in 17 minutes and 30 seconds
Photo by Brighton photographer

 

This schedule is designed for those who wants to finish 5K in 17:30.

This is a 12 week program consisting of the follow 2 phases:

 

Phase 1

8 weeks

The objective of this phase is to enhance, develop and to increase cardio vascular endurance. Each week will provide 3 quality training sessions:

Speed day: high intensity session with short and fast repetitions (200m/400m/800m)

Interval training: intense workout with short repetitions to simulate the race conditions

Tempo run: short sessions (not more than 25') or repetitions on long distances, useful to raise the lactate threshold and improve the endurance

In addition, another important training session is

Long Slow: A steady run at a comfortable pace, carried out towards the end of your Running week, incrementing distance over time

A milestone is generated every 4 weeks to check the status of your training sessions; this is called:

Race rehearsal: reproduce race conditions for medium distances.

Part of this plan involves weekly gym activities and to carry out mild hill climb sessions.

Example of weekly training:

Running 5K under 24

 

Phase 2

4 weeks

The second phase focuses exclusively on the anaerobic system. Each week consists of 3 quality training sessions:

Speed day: high intensity session with short and fast repetitions (200m/400m/800m) act on anaerobic energy;

Interval training: intense workout with short repetitions to simulate race conditions;

Tempo run: short sessions (not more than 25') or repetitions on long distances  to raise the lactate threshold and improve overall endurance.

This plan also recommends walking sessions.

Example of weekly training:

Run 5K under 24 minutes

 

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