Four down and four to go. Congratulations on making it to the halfway point of your 8 week 5k training plan! Things this week are about to get interesting; oh yes, very, very interesting.
You’ll notice the second workout here at Week 5 has those fast intervals again. Now that you’ve done those already a couple times, try to amp up your speed even more. Be safe and smart, sure, but also be fast. The rest of this week’s workouts should be done at a slower, more comfortable pace.
And now here’s something completely new. On your last workout of this week, you’ll be running for distance, not time. This will take a little prep work on your part, because you’ll need to map out a 2 mile stretch to do the workout. This will be your longest time jogging thus far, since up to this point, we’ve been doing shorter intervals. It’s going to be a big change, so make sure you take those 2 miles slowly. They’ll take you anywhere from 16 minutes to 30 minutes…a total guess on my part, depending on your level. But, that’s a WHOLE lotta jogging. The longest straight jog you’ll have done up to that point is 10 minutes. So yeah, you’ll feel it. But you can do it!
5K Training Plan – Week 5
|Workout||Duration||What are we doing?|
(8 mins jogging)
|Do a 5 minute warm-up; like this one. Briskly walk for 10 minutes. Next, jog for 4 minutes. Walk for 2 minutes, and then jog another 4 minutes. Finish with 3 more minutes of brisk walking before doing a 2 minute cooldown walk.|
(15 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, jog 10 minutes once, followed by 5 minutes walking. Then, do 5 intervals of 1 minute fast jogging and 1 minute walking. Finish with a 4 minute cooldown walk.|
(20 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, do 4 intervals of 5 minutes jogging and 2 minutes walking. Finish with a 1 minute cooldown walk.|
(2 miles jogging)
|Do a 5 minute warm-up, then walk for 5 minutes. Next, jog for 2 miles straight. Finish with a 5 minute cooldown walk.|