The 5K Training Plan

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.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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.

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