5 Mile Race Training Program

7/24/2019 5 Mile Race Training Program

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5 mile 2/06/2015Race date

0:50:15Predicted time

7 weeks

Plan runtime

27 runs

Total runs

98.2km

Total distance

Average

Intensity

PhasesPre-Conditioning

The Pre-Conditioning Phase is an important one

to get your body ready for weeks of training

ahead. There is lots of lower paced training in this

phase so make sure to enjoy this pace and ease

into training.

Going FurtherThis phase will slowly build up your endurance

and by the end you will be running longer

distances. Focus on keeping your pace even and

steady, avoid going fast at the start and then

slowing towards the end of runs.

Race simulation

This phase builds on the fitness you acquired in

the Getting Faster Phase. You will extend the

distance can run faster for during Fast Running

training sessions. These sessions also help to

build leg strength. Practice on focusing on your

pace and train with your race day gear.

Preparation & Race

This phase will have less fast runs and more

jogging. At this time your body will recover from

the demands of hard training and yet be tuned to

ÒrememberÓ the race pace.

Recovery

Having reached your goal, take the next 2 weeks

easy to let yourself recover. Take plenty of rest

and then try Jogging and Comfortable runs to

ease back into running. Judge how fit you feel

with the faster paced runs at the end of this

phase. Then you're ready for the next challenge!

Training SessionsBuild-up

Start to run at the first guideline

pace. When you are comfortable

increase your pace and maintain

it. Then increase your pace a

second time and maintain it.

Stay in control of your pace,

don't push too hard and end up

finishing slow.

Comfortable

This session has a guideline

pace, but if you feel it is too fast

just reduce the speed.

Comfortable running lets you

train without putting too much

strain on your body. If you are

out of breath, go slower.

Event

Run your race at a consistent

pace from start to finish. Make

sure to warm up thoroughly

before the race.

Jog

Run at a jogging pace. You can

reduce it if it feels too fast. This

session will gently exercise the

muscles used for running. Try to

judge how fit you feel during this

session. If you have a faster run

coming up, then run the last

kilometer a little quicker.

Pace

Aim to run this session at the

guideline pace. If you feel the

pace is too high, then reduce it.

Maintaining the pace throughout

the session is more important

than the rate itself.

Race-pace

Run this session at a controlled

pace. Don't run too fast or push

your body too far. Control your

effort and you will find it easier

to produce this level of effort on

race day.

Rest

Rest is as much a part of your

training as running. It allows

your body to recuperate and

become stronger for your next

run. Rest increases the training

effect of active training sessions.



April 2015

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pre-Conditioning

01 02 03 04 05

06 07 08 09 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 280.8km

Jog9:07 min/km7:18

290.8km

Jog9:07 min/km7:18

30



May 2015


010.8km

Jog9:07 min/km7:18

02 030.8km

Jog9:07 min/km7:18

04 05 Going Further0.8km

Jog9:06 min/km7:17

060.8km

Comfortable8:32Ð7:576:50 to 6:22

07 080.8km


09 101.6km


11 123.2km

Jog9:05 min/km

29:04

133.2km

Comfortable8:30Ð7:55

27:12 to 25:20

14 153.2km


27:12 to 25:20

16 174km


18 19 Race simulation4.8km

Jog9:03 min/km

43:26

204.8km

Pace7:53Ð7:2037:50 to 35:12

21 224.8km


40:38 to 37:50

23 248km

Comfortable8:28Ð7:531:07:44 to 1:03:04

25 26 Preparation &

Race4.8km

Jog9:01 min/km

43:17

274.8km

Race-pace6:13 min/km

29:50

28 294.8km

Race-pace6:13 min/km

29:50

30 313.2km

Jog9:01 min/km

28:51



June 2015


01 028km

Event6:13 min/km

49:44

03 04 05 064.8km

Jog8:50 min/km

42:24

07

08 Recovery4.8km


09 10 114.8km

Jog8:50 min/km

42:24

124.8km

Build-up7:41Ð6:3636:53 to 31:41

13 144.8km

Jog8:50 min/km

42:24

154.8km

Build-up7:41Ð6:3636:53 to 31:41

16 17 18 19 20 21

22 23 24 25 26 27 28

29 30

Documents

5 Mile Race Training Program