Sample Training Plan: 5K, Beginner
Sarah Smith
Training Schedule for August 2007
Goal Race: Kentlands/Lakelands 5K September 1, 2007
Sun Mon Tues Wed Thurs Fri Sat
Week 14 Rest 6 repeats* 6 repeats Rest 6 repeats Rest 9 repeats
(7/28-8/4)
Week 15 Rest 5 repeats* 5 repeats Rest 5 repeats Rest 8 repeats
(8/5-8/11)
Week 16 Rest 2 miles* 2 miles Rest 2 miles Rest 3 miles (8/12-8/18)
Week 17 Rest 2.5 miles 2 miles Rest 2 miles Rest 3.5 miles
(8/19-8/25)
Week 18 Rest 3 miles 3 miles Rest 2 miles Rest Race!
(8/26-9/1)
Description of Runs:
Week 14: Repeats are walk 1 minute, run 3 minutes Week 15: Repeats are walk 1 minutes, run 4 minutes Week 16: Run 2 miles with walk breaks as needed. Try to run as much as possible!
Please note: This is just a sample plan. Not every 5K plan will have this particular schedule. Each scheduled run and the paces for each type of run are determined based on the client's current fitness. These will be determined after the initial consultation.
If you have any questions, or are ready to get started, feel free to contact me at jenn@coachjenn.com