Training

5k Training Plan | Run with Myprotein

5K’s are one of the most popular races out there. Running a 5K is a fairly achievable challenge that’s ideal for people who are just getting into running or who simply want to run longer distances.

Each of our 5k training programmes features 8 weeks of structured training, designed by British long-distance runner Jonny Mellor, to get you to 5k fitness as smoothly as possible, with optimal amounts of rest to facilitate recovery. If you’re not sure which of our plans best suits you, then try out one of the beginner-friendly plans and progress from there.

Beginners 5k Programme

5k is a great distance as it is the perfect introductory distance for novice runners, while also being a good test of speed for most advanced runners. 5k can also be a useful part of a larger training programme, making it ideal for those looking to develop speed before running a longer distance event.

The generic programme below combines a balance of speed work and mileage to improve anaerobic endurance and produce physiological adaptations vital for improving cardiovascular fitness. Remember, this is just a rough guide, so feel free to modify it to match your fitness levels– or for something more challenging try the intermediate plan.

The plan below includes low-intensity steady-state running as well as a weekly long run. This is simply a slow run with the challenge of running a steady pace for the entire duration of the run, giving the body time to adapt to the stimulus of a long run, also allowing you to become familiar with appropriate recovery strategies following long runs. It will reward you with greater endurance adaptations that will serve you well in later sessions and races.

Towards the end of the programme, an introduction to interval training is included. Interval training involves alternating periods of high-intensity effort with periods of low-intensity effort, often called recovery. Interval training has many health benefits as well as improving your ability to run faster for longer. These efforts should be undertaken at a pace quicker than an easy run, but not an all-out sprint.

 

Week

Tuesday

Thursday

Saturday

Sunday

1 2-Mile Easy Run 2-Mile Easy Run Rest 3-Mile Long Run
2 2-Miles Easy Run + 4x15sec Strides 3-Miles Easy Run Rest 4-Mile Long Run
3 3-Miles Steady Run + 4x15secs Strides 3-Miles Easy Run 2-Miles Easy Run 4-Mile Long Run
4 5MinsW/U – 5x1mins, 2min walk recovery, 5mins C/D 4-Miles Easy Run 2-Miles Easy Run 5-Mile Long Run
5

5MinsW/U – 3x2mins, 2min

Brisk Walk Recovery 5mins C/D

4-Miles Easy Run 2-Miles Easy Run 5-Mile Long Run
6

5MinsW/U – 8x1mins, 1min

Walk Recovery, 5mins C/D

4-Miles Easy

Run

2-Miles Easy

Run

6-Mile Long Run
7 5MinsW/U – 4x2mins, 1min Walk Recovery 5mins C/D 4-Miles Easy Run 2-Miles Easy Run 4-Mile Long Run
8 5MinsW/U – 8x1mins, 1min Walk Recovery, 5mins C/D 2-Miles Easy Run 5-K RACE

2-Mile Easy Recovery Run

Intermediate 5k Programme

 The intermediate 5k programme below combines a balance of speed work and mileage to improve power and muscular endurance, which is an often-overlooked key factor for the 5k.

This plan introduces periodisation into your schedule for the first time. This is to ensure you reach your peak at the right time while building suitable aerobic foundations on which to base your training. Hills training is scheduled in week 2 and is performed to improve leg strength, power and develop your V02 max. They should be run at an easy pace for a warm-up, followed by a few gentle dynamic stretches and then running hard up the hill, with an easy jog back down, then recovery before starting again. For optimal results, run hills as a continuous effort.

Hill training then leads into interval training later in the plan. Interval training involves alternating periods of high-intensity effort with periods of low-intensity effort, often called recovery. Interval training has many health benefits, as well as improving your ability to run faster for longer. You should run at an easy run pace, but not an all-out sprint.

The intermediate plan also includes progression runs. These are a key part of the Kenyan training schedule. Start off slowly, at an easy run pace, and gradually build this pace in blocks of 10 minutes or by increasing the distance covered. Each section gets progressively quicker until you are running close to your 5k pace. Progression runs are the perfect development towards tempo running later in the programme. Tempo running is key for training improvements and should be run at a pace that is ‘comfortably hard’- faster than an easy run pace, but not as fast as your interval work.

 

Week Tuesday Wednesday Thursday Saturday Sunday
1 3-miles easy run 2miles easy recovery run 3miles easy run 3miles progression run 5mile long run
2

1milew/u –

4x2min hills, jog back recovery, 1min c/d

3miles easy recovery run 3miles easy run 4miles progression run 6mile long run
3

1milew/u –

3x3min hills, jog back recovery, 1mile c/d

3miles easy recovery run 4miles steady run + 4x15sec strides 5miles progression run 7mile long run
4

1milew/u – 4×3 hills, jog back

recovery, 1mile c/d

3miles easy recovery run 4miles steady run + 4x15sec strides 1mile w/u – 3mile tempo, 1mile c/d 7mile long run
5

1milew/u –

4×2: 30min, 2min jog recovery, 1mile c/d

3miles easy recovery run 5miles steady run + 4x15sec strides 1mile w/u – 4×1 mile, 2mins jog recovery, 1mile c/d 8mile long run
6

1milew/u –

4x3min, 90sec jog recovery, 1mile c/d

3miles easy recovery run 5miles steady run + 4x15sec strides 1mile w/u – 3mile tempo, 1mile c/d 8mile long run
7

1milew/u –

4x3min: 30min, 90sec jog recovery, 1mile c/d

3miles easy recovery run 5miles steady run + 4x15sec strides 1mile w/u – 4×1 mile, 2mins jog recovery, 1mile c/d 6mile long run
8

1milew/u –

8x1min, 1min jog recovery, 1mile c/d

3miles easy recovery run 2miles easy run 5K RACE 2miles easy recovery run

Advanced 5k Programme

This programme incorporates long runs, short runs, hills and intervals to develop your aerobic capacity, specifically for advanced runners. 2 days are afforded for rest and recovery, however, if you find that you are not recovering sufficiently from the training, then feel free to adjust your training accordingly.

Week Tuesday Wednesday Thursday Saturday Sunday
1 1mile w/u – 4x3min hills, hog back recovery 1mile c/d 4miles easy recovery run 6miles steady run + 4×15 strides 5miles progression run 8mile long run
2 1milew/u – 5x3min hills, jog back recovery, 1mile c/d 4miles easy recovery run 6miles steady run + 4×15 strides 6miles progression run 8mile long run
3 1milew/u – 6x3min hills, jog back recovery, 1mile c/d 4miles easy recovery run 6miles steady run + 4×15 strides 7miles progression run 10mile long run
4

1milew/u – 3×3 &

3x2min hills, jog back recovery, 1mile c/d

4miles easy recovery run 6miles steady run + 4×15 strides 1mile w/u – 3mile tempo, 1mile c/d 10mile long run
5

1milew/u – 8×2: 30min, 90sec jog

recovery, 1mile c/d

4miles easy recovery run

1mile w/u – 8x1min, 1min jog back recovery,

1mile c/d

1mile w/u – 5x1mile, 2mins jog recovery, 1mile c/d 12mile long run
6

1mile w/u – 6×3, 30min, 90sec jog

back recovery, 1mile c/d

4miles easy recovery run 1mile w/u – 12x30min, 1min jog back recovery, 1mile c/d 1mile w/u – 4mile tempo, 1mile c/d 12mile long run
7 1milew/u – 5x3min: 30min, 90sec jog back recovery, 1mile c/d 4miles easy recovery run 1mile w/u – 12x1min,1min jog back recovery, 1mile c/d 1mile w/u – 4x1mile, 2mins jog recovery, 1mile c/d 8mile long run
8 6miles steady run + 4×15 strides 4miles easy recovery run 3miles easy run 5K RACE 3miles easy recovery run

 

Myprotein Run Club

Looking for a challenge? Or maybe you’re just looking for someone to lean on for support in your fitness journey? Our Strava group is the place for you.

The Myprotein Run Club is a place to share your running journey, no matter where you are at. This is your community.

 



Scott Whitney

Scott Whitney

Writer and expert

Scott developed a passion for sport and performance through competing in long‐distance running and bouldering prior to attending university. Scott’s academic achievements include a BSc honours degree in Sports Therapy and an MSc degree in Strength and Conditioning. He is also a member of The Society of Sports Therapists and CIMSPA. Previously, he has worked with amateur and elite athletes, ranging from university sports teams to elite rugby league athletes and Team GB rowers. He currently works with various gyms in developing and delivering training programmes for amateur athletes and gym‐goers. While passive treatments remain in his arsenal as a Sports Therapist, Scott uses his skills to promote physical activity for combatting obesity, lower back pain and other sporting injuries, and simultaneously providing programmes for athletic development. Being a recent graduate, Scott strives to gain experience wherever possible, offering advice and sharing knowledge along the way. He believes it is important to practice what you preach, so in his spare time, Scott practices Olympic Weightlifting and enjoys being active outdoors in all weathers, although he still believes it is important to make ample time for social activities.


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