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  • 5km Running Program

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    Shaun Tyler
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    This 6-week training program aims to prepare a runner to complete a 5km race. It includes weekly runs of increasing duration and intensity, alternating between steady runs, fartlek runs, and hill workouts. It also incorporates strength training circuits twice per week and core exercises related to running. The program culminates in a 5km race on the final Sunday.

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    5km running plan

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    This 6-week training program aims to prepare a runner to complete a 5km race. It includes weekly runs of increasing duration and intensity, alternating between steady runs, fartlek runs, and hill workouts. It also incorporates strength training circuits twice per week and core exercises related to running. The program culminates in a 5km race on the final Sunday.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    193 views2 pages

    5km Running Program

    Uploaded by

    Shaun Tyler
    This 6-week training program aims to prepare a runner to complete a 5km race. It includes weekly runs of increasing duration and intensity, alternating between steady runs, fartlek runs, and hill workouts. It also incorporates strength training circuits twice per week and core exercises related to running. The program culminates in a 5km race on the final Sunday.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    SHAUN TYLER PERSONAL TRAINING 6WEEK 5KM RUNNING PROGRAM

    Week 1 Monday 20minutes at RPE 8 + Gym Circuit 1 Tuesday Wednesday 20minutes Fartlek or Random Hill Program RPE 5-9 +Running Core Workout Thursday Friday Gym Circuit 2 Week 2 Monday 20minutes at RPE 8 + Gym Circuit 1 Tuesday Wednesday 20minutes Fartlek or Random Hill Program RPE 5-9+Running Core Workout Week 3 Monday 25minutes at RPE 8 + Gym Circuit 1 Tuesday Wednesday 25minutes Fartlek or Random Hill Program RPE 5-9+Running Core Workout Week 4 Monday 25minutes at RPE 8 + Gym Circuit 1 Tuesday Wednesday 25minutes Fartlek or Random Hill Program RPE 5-9+Running Core Workout Week 5 Monday 30minutes at RPE 8 + Gym Circuit 1 Tuesday Wednesday 30minutes Fartlek or Random Hill Program RPE 5-9+Running Core Workout Week 6 Monday 30minutes at RPE 5-7 + Gym Circuit 1 Tuesday Wednesday 10-20minutes Easy Run + Running Core Workout

    Thursday Friday Gym Circuit 2

    Thursday Friday Gym Circuit 2

    Thursday Friday Gym Circuit 2

    Thursday Friday Gym Circuit 2

    Thursday Friday 10-15minutes Easy Jog & Light Stretch Saturday

    Saturday 3km Run RPE 7 Sunday

    Saturday 4km Run RPE 7 Sunday

    Saturday 5km Run RPE 7 Sunday

    Saturday 5km Run RPE 7 Sunday

    Saturday 5km Run RPE 7 Sunday

    Sunday Race Day

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