Here’s the plan I’m trying out for my first 5K. Honestly, it could be complete bullshit, but it’s the best written, free plan that I found, and until someone tells me otherwise, or I find an intelligent way to augment it, this is what I’m sticking with. I found it here. I decided to start it during the second week to fit my schedule coming up to my first race. I had absolutely no problem completing the scheduled runs, so I think I’ll be ok.
|1||CT or Rest||3 x 400 IW||2 m run||30 min tempo||Rest||5 Mile Run||30 min EZ|
|2||CT or Rest||4 x 400 IW||2 m run||30 min tempo||Rest||5 m run||35 min EZ|
|3||CT or Rest||4 x 400 IW||3 m run||30 min tempo||Rest||6 m run||35 min EZ|
|4||CT or Rest||5 x 400 IW||3 m run||35 min tempo||Rest||6 m run||40 min EZ|
|5||CT or Rest||5 x 400 IW||3 m run||35 min tempo||Rest||7 m run||35 min EZ|
|6||CT or Rest||6 x 400 IW||3 m run||40 min tempo||Rest||6 m run||40 min EZ|
|7||CT or Rest||6 x 400 IW||3 m run||40 min tempo||Rest||7 m run||45 min EZ|
|8||CT or Rest||3 m run||30 min tempo run||2 m run||Rest||Rest||5K Race!|
Tomorrow will be Monday of week three. I’ll try to link my dailies from my Map My Run account to this table, but I’m having a hell of a time getting any links that I don’t hack around that site to work.
*NOTE: I’ve succeeded in linking my workouts from Thursday of week 2 on, although it doesn’t look like it. Trust me, the links work.