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  • XTERRA 5K Training Plan

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    Mar
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    This 8-week training plan gradually increases runners' endurance and speed in preparation for a 5K race. The plan starts with walk/run sessions 1-2 times per week for 15-30 minutes in Week 1. By Week 2, runs are increased to 15 minutes, 2 times per week. Duration and intensity continue to increase through Week 8, when runs reach 40 minutes. The final week includes a 25-minute run and a 15-minute run with speed intervals to taper for the 5K race on Sunday. Core/strength exercises are included 2 times throughout. Recovery walks are recommended on rest days to promote injury prevention.

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    This 8-week training plan gradually increases runners' endurance and speed in preparation for a 5K race. The plan starts with walk/run sessions 1-2 times per week for 15-30 minutes in Week 1. By Week 2, runs are increased to 15 minutes, 2 times per week. Duration and intensity continue to increase through Week 8, when runs reach 40 minutes. The final week includes a 25-minute run and a 15-minute run with speed intervals to taper for the 5K race on Sunday. Core/strength exercises are included 2 times throughout. Recovery walks are recommended on rest days to promote injury prevention.

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    101 views1 page

    XTERRA 5K Training Plan

    Uploaded by

    Mar
    This 8-week training plan gradually increases runners' endurance and speed in preparation for a 5K race. The plan starts with walk/run sessions 1-2 times per week for 15-30 minutes in Week 1. By Week 2, runs are increased to 15 minutes, 2 times per week. Duration and intensity continue to increase through Week 8, when runs reach 40 minutes. The final week includes a 25-minute run and a 15-minute run with speed intervals to taper for the 5K race on Sunday. Core/strength exercises are included 2 times throughout. Recovery walks are recommended on rest days to promote injury prevention.

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    5K - 8 WEEK XTERRA TRAIL RUNNING PLAN

    Weeks 1-8

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    WALK - 15 min WALK/RUN - 10 min RUN - 10 min WALK/RUN - 20 min


    WEEK 1

    20 min - Alternate slow running


    10 min - Alternate easy running REST REST REST
    10 min - Run very slowly and fast walking. Both should
    15 min - Walk fast. and walking, feeling like you
    nonstop. feel like the same breathing
    can always talk.
    effort.

    WALK - 20 min RUN - 15 min WALK/RUN - 20 min WALK - 30 min RUN - 15 min
    WEEK 2

    20 min - Alternate 1 min run


    REST REST
    15 min - Run very slowly slow, 1 min walk, 1 min fast 30 min - Walk fast with some
    20 min - Walk fast. 15 min - Run nonstop.
    nonstop. run, 1 min walk for a total of 5 hills/stairs.
    rounds.
    XTERRA Connect Core: Do 5 min
    RUN - 2O min RUN - 18 min WALK - 40 min
    WEEK 3

    XTERRA Connect Yoga. Watch


    XTERRA Connect Plank and
    REST REST then do 5 x 20sec plank/40sec REST
    18 min - Run 2 min fast / walk 1 rest. Finish with XTERRA 40 min - Walk with some hills/
    20 min - Run slowly nonstop.
    min for a total of 6 rounds. Connect Strength and Stabilize stairs.
    video
    WEEK 4

    RUN - 2O min RUN - 2O min WALK - 45 min


    REST REST 20 min - Run 3 min (faster than REST REST
    20 min - Easy, nonstop run Tuesday’s pace) / walk 1 min for 45 min - Walk with some hills.
    a total of 5 rounds.
    WEEK 5

    RUN - 24 min RUN - 2O min WALK/RUN - 32 min WALK - 50 min


    REST 32 min - 5 min run fast REST 50 min - Walk at an easy pace REST
    24 min - 2 min Run fast / 2 min
    20 min - Easy, nonstop run (impossible to talk) / 3 min walk with a very hilly course, if
    walk for a total of 6 rounds.
    easy for a total of 4 rounds possible.

    RUN - 3O min WALK/RUN - 40 min RUN - 35 min WALK - 1 hr


    WEEK 6

    30 min - Core Training / 40 min - Alternate 7 min


    Yoga - link REST REST
    running fast / 3 min dynamic 1h - Walk fast with some hills/
    30 min - Easy, nonstop run 35 min - Easy, nonstop run
    walking allowing you to talk stairs.
    again for 4 rounds.

    RUN - 4O min RUN WALK - 45 min RUN - 45 min


    WEEK 7

    REST REST Run : 1k easy - 2k fast - 1k easy - REST


    40 min - Easy, nonstop run Find a loop resembling your 5K 45 min - Easy walk 45 min - Easy, nonstop run
    race course, if possible.

    RUN - 25 min RUN - 15 min RUN - 15 min 5K Race Day1


    WEEK 8

    REST REST REST 15 min - Very easy run with 4 x


    15 min - Run 5 min easy + 5
    25 min - Run at an easy pace. 30 sec fast / 30 sec easy in the
    min fast + 5 min easy.
    middle.

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