Welcome to Week #4 of your 5k training plan! This week will be the first time thus far we’ll have a few intervals of faster jogging. In the first 3 weeks, we focused on building up volume, and kept the pace slow. Now in week 4, we’ll do some 60 second intervals on day 2, and some even faster 30 second intervals on day 4. Since speed is new, be careful on these. Make sure you aren’t going so fast that you can’t finish the interval. Use good running form, and if anything feels strange or painful, stop.
Faster intervals are something I really like doing, and I’ll be interested to hear what you think of them, too. Since they’re so short, there’s an end in sight. So, basically, there is suffering, but it’s short-lived. And like I tell my personal training clients, you can do anything for 30 seconds!
Just remember, these plans aren’t set in stone. Use them as a guideline, and feel free to modify as you need to maximize your own training. And make sure you’re being smart about your post-workout recovery. Your recovery is the most important part of your workout, so don’t neglect it!
5K Training Plan – Week 4
|Workout||Duration||What are we doing?|
(5 mins jogging)
|Do a 5 minute warm-up; like this one. Briskly walk for 10 minutes. Next, jog for 2 1/2 minutes. Walk for 90 seconds, and then jog another 2 ½ minutes. Finish with 6 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, do 3 intervals of 4 minutes of jogging (or powerwalking) and 2 minutes walking. Then, do 3 intervals of 1 minute faster jogging and 1 minute walking. Finish with a 4 minute cooldown walk.|
(10.5 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, do 3 intervals of 90 seconds of jogging and 30 seconds walking. When finished with those, briskly walk for 5 minutes. Finally, jog for 6 minutes (once). Briskly walk another 5 minutes. Finish with a 1 minute cooldown walk.|
(17.5 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, do 4 intervals of 4 minutes of jogging (or powerwalking) and 2 minutes walking. Then, do 3 intervals of 30 seconds fast jogging and 90 seconds walking. Finish with a 3 minute cooldown walk.|
So there you go! If you’re following along in preparation for your Thanksgiving 5ks, you should do the 1st workout of week 4 on Thursday, October 22nd. And don’t forget to sign up to win some healthy running swag in our 5k Sweepstakes Giveaway! You can enter right up until Thanksgiving. Winners are picked every week.
Stay strong gang, and keep those workouts coming! As always, I’m rooting for you. 🙂