#1001waystotrain with Fitness First
5k-10k training plan
Duration | Activity |
---|---|
6 weeks | 5 sessions and 2 rest days per week for the 6 week duration. Your sessions are outlined below |
Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
---|---|---|---|---|
Run Programme 1 | Outdoor Training | Gym Programme 1 | Run Programme 2 | Gym Programme 2 |
How to use this programme
- Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
- Give yourself enough time to get race ready. If you start on the beginner plan, you will need to give yourself more time to move through the other levels
- As you progress through the plan, try to increase the weights you use for the exercises as the weeks pass or progress to the next level
- Try not to eat too close to training, ideally about 90 minutes before you start exercising
- If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
- We recommend stretching for around 10-12 minutes after each session
Run Programme 1
Run Programme 1 | ||||||
---|---|---|---|---|---|---|
Beginner | Intermediate | Advanced | ||||
Distance | Rest | Distance | Rest | Distance | Rest | |
WEEK 1 | 2km | N/A | 3 x 1km | 1 minute | 5km | N/A |
WEEK 2 | 3 x 1km | 2 minutes | 4km | N/A | 6km | N/A |
WEEK 3 | 3km | N/A | 4 x 1km | 1 minute | 7km | N/A |
WEEK 4 | 4 x 1km | 2 minutes | 5km | N/A | 7 x 1km | 30 seconds |
WEEK 5 | 4km | N/A | 5 x 1km | 2 minutes | 8km | N/A |
WEEK 6 | 5km | N/A | 7km | N/A | 10km | N/A |
Tip | The purpose of the distance run is to get used to pacing and to learn to control your body. If the targets are too tough to maintain for the whole time then maybe drop down a level for that particular run. |
Outdoor Training
Outdoor Training | |||||||
---|---|---|---|---|---|---|---|
Beginner | Intermediate | Advanced | |||||
Exercise | Sets/ Distance/time |
Rest | Sets/ Distance/time |
Rest | Sets/ Distance/time |
Rest | Notes |
Run | 100m | 2 minutes between each circuit | 200m | 2 minutes between each circuit | 300m | 2 minutes between each circuit | Complete the whole circuit before resting |
Squat
(Video) |
10 | 15 | 20 | ||||
Run | 100m | 200m | 300m | ||||
Lunge | 10 | 15 | 20 | ||||
Run | 100m | 200m | 300m | ||||
Plank (Video) |
30 seconds | 60 seconds | 90 seconds | ||||
Repeat all for 5 sets | Repeat all for 5 sets | Repeat all for 5 sets |
Gym Programme 1
Gym Programme 1 | |||||||
---|---|---|---|---|---|---|---|
Beginner | Intermediate | Advanced | |||||
Exercise | Sets/time/distance | Rest | Sets/time/distance | Rest | Sets/time/distance | Rest | Notes |
Treadmill | 500m intervals for 20 minutes | 60 seconds after each 500m run | 500m intervals for 30 minutes | 60 seconds after each 500m run | 500m intervals for 40 minutes | 60 seconds after each 500m run | Complete as many 500m runs as you can in the set time frame |
Front plank with adduction and abduction (Video) |
45 second plank for 4 sets | 15 seconds | 45 second plank for 5 sets | 15 seconds | 45 second plank for 6 sets | 15 seconds | Perform on the elbows |
Sandbag drags | 4 x 30 second sets | 30 seconds | 4 x 30 second sets | 30 seconds | 4 x 30 second sets | 30 seconds | Keep hips still |
Tips | We want you to focus on speed in this workout and complete the 500m as quickly as you can. For your rest you can either stand still or drop the speed down to a walk. |
We want to keep you moving even when your doing core work. Over the week, look to increase the range of adduction and abduction exercises, then increase the weight of the sandbag you use for the drags. | |
Speak to a member of the team for more information on any of the exercises. |
Run Programme 2
Run Programme 2 | ||||||
---|---|---|---|---|---|---|
Beginner | Intermediate | Advanced | ||||
Time | Pace | Time | Pace | Time | Pace | |
WEEK 1 | 20 minutes | Easy | 20 minutes | 10 sec slower than your 1km pace from day 1 | 20 minutes | 5km pace |
WEEK 2 | 22 minutes | Easy | 25 minutes | Same pace as day 1 (4km pace) | 30 minutes | 5km pace |
WEEK 3 | 25 minutes | Easy | 30 minutes | 10 sec slower than your 1km pace from day 1 | 40 minutes | Easy |
WEEK 4 | 30 minutes | Easy | 40 minutes | 5 seconds per km slower than day 1 pace (5km pace) | 50 minutes | 15 seconds slower per km than your day 1 pace (1km repeats) |
WEEK 5 | 40 minutes | Easy | 50 minutes | Easy | 60 minutes | 8km pace |
WEEK 6 | 45 minutes | Easy | 60 minutes | Same pace as day 1 (7km pace) | 60+ minutes | Maintain your 10km pace for as long as possible |
Gym Programme 2
Gym Programme 2 | |||||||
---|---|---|---|---|---|---|---|
Beginner | Intermediate | Advanced | |||||
Exercise | Sets/time | Rest | Sets/time | Rest | Sets/time | Rest | Notes |
SMR calf muscle
(Video) |
4 x 60 second sets | No rest | 5 x 60 second sets | No rest | 6 x 60 second sets | No rest | Find a point that is sore and apply more pressure gradually |
SMR IT band (Video) |
4 x 60 second sets | No rest | 5 x 60 second sets | No rest | 6 x 60 second sets | No rest | |
Reverse walking lunge | 2 x 20m sets | 30 seconds between sets | 4 x 20m sets | 30 seconds between sets | 6 x 20m sets | 30 seconds between sets | |
Treadmill | 5 x 60 second sets | 30 seconds between sets | 8 x 60 second sets | 30 seconds between sets | 10 x 60 second sets | 30 seconds between sets | Focus on speed during these runs |
Tips | SMR stands for self-myofascial release and is a technique using a foam roller that is used by athletes and physical therapists to inhibit overactive muscles. |
Keep the lunges nice and long, maintaining a straight line through your torso. Increase the weight each week if you can. For the treadmill try to maintain or beat your distance each time, treadmills are great for this as you can set the speed and stay on it (or increase by 0.1 each time). | |
Today starts with recovery. Our muscles will be getting stiffer, apply some pressure whilst using the foam rollers to get rid of those knots. |