July 01 2017

#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

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
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
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
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	Find a point that is sore and apply more pressure gradually
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.