NCRC - 5K Training Plan - Regular Runners
Week 1
Monday: Rest
Tuesday: 10 minute warm up jog. Followed by 10 rounds of intervals, starting with 30 seconds running fast with 90 seconds jogging in between. Finish with a 10 minute cooldown jog.
Wednesday:
20 minute easy run.
Thursday: 25 minutes easy easy run.
Friday:
10 minute warm up jog. Followed by 6 rounds of intervals, starting with 60 seconds running fast with 2 minutes
easy jogging in between.
Finish with a 10 minute cooldown jog.
Saturday: Rest
Sunday: 30 minutes easy run.
Week 2
Monday: Rest
Tuesday: 10 minute warm up jog. Followed by 8 rounds of intervals, starting with 45 seconds running fast with 90 seconds easy jogging in between.
Finish with a 10 minute easy run cooldown.
Wednesday: 20 minute easy run.
Thursday: 25 minutes easy run.
Friday: 10 minute warm up jog. Followed by 5 rounds of intervals, starting with 90 seconds running fast with 2 minutes easy jogging in between.
Finish with a 10 minute cooldown jog.
Saturday: Rest
Sunday:
30 minutes easy run.
Week 3
Monday: Rest
Tuesday: 15 minute warm up jog. Followed by 8 rounds of intervals, starting with 60 seconds running fast with 90 seconds jogging in between.
Finish with a 10 minute cooldown jog.
Wednesday: 25 minute easy run.
Thursday: 30 minutes easy run.
Friday: 10 minute warm up jog. Followed by 5 rounds of intervals, starting with 2 minutes running fast with 3 minutes jogging in between. Finish with a 10 minute cooldown jog.
Saturday: Rest
Sunday: 40 minutes easy run.
Week 4
Monday: Rest
Tuesday: 10 minute warm up jog. Followed by 8 rounds of intervals, starting with 90 seconds running fast with 90 seconds jogging in between.
Finish with a 10 minute cooldown jog.
Wednesday: 25 minute easy run.
Thursday: 30 minutes easy run.
Friday: 10 minute warm up jog. Followed by 4 rounds of intervals, starting with 3 minutes running fast with 3 minutes jogging in between.
Finish with a 10 minute cooldown jog.
Saturday: Rest
Sunday: 40 minutes easy run.
Week 5
Monday: Rest
Tuesday: 10 minute warm up jog. Followed by 8 rounds of intervals, starting with 2 minutes running fast with 2 minutes jogging in between.
Finish with a 10 minute cooldown jog.
Wednesday: 25 minute easy run.
Thursday: 30 minutes easy run.
Friday: 10 minute warm up jog. Followed by 4 rounds of intervals, starting with 3 minutes running fast with 3 minutes jogging in between.
Finish with a 10 minute cooldown jog.
Saturday: Rest
Sunday: 45 minutes easy run.
Week 6
Monday: Rest
Tuesday: 10 minute warm up jog. Followed by 8 rounds of intervals, starting with 30 seconds running fast with 2 seconds jogging in between.
Finish with a 10 minute cooldown jog.
Wednesday: Rest.
Thursday: 20 minutes easy run.
Friday: 15 minutes easy run.
Saturday: Rest
Sunday: 5k Race!! Warm up for 10 minutes, then run 5k as fast as you can. Finish with a 10 minute cooldown jog.
Good luck and most importantly, enjoy!