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A training plan for a 5k run should not only include long runs, but also intervals and tempos. Such comprehensive preparation will allow you to run 5 km without any problems and at the same time get a good time, even if you are an amateur. See the training plan for a 5 km run prepared by trainer Monika LeFelic.

The 5k run , contrary to appearances, also requires the appropriatepreparation . With a goodtraining planspread over several weeks, you will cover this distance in a short time and maybe even beat your record.

See the 5 km training plan prepared by the Movement Expert functional trainer Monika Le Felic (facebook.com/ulicznasalagimnastyczna) .

Contents:

  1. Preparation for a 5k run
  2. 5 km training plan
  3. 5 km times
  4. Strong core exercises

Preparation for a 5k run

To get a good 5k time you should practice speed and dynamics. Therefore, include intervals and tempos in your training plan. This type of effort increases muscle power, stimulates the circulatory system, and improves the mobility and mobility of the ankle joints. During sprints, the contact time of the foot with the ground is shortened, which stimulates the muscles to generate the greatest possible force in the shortest possible time. This translates into a better result on the run and allows you to get a better time.

The world record for the 5k run is 12:59.5 - set by Kenyan Sammy Kipketer in 2000.

When preparing for a 5 km run, it is equally important to maintain the overall fitness of the body, and especially to strengthen the muscles stabilizing the core (core). Strong core muscles have a good effect on the running figure.

Below you will find a ready training plan to prepare for a 5k run and examples of exercises to strengthen the deep torso muscles.

See also: Core stability - 7 general stability exercises

Worth knowing

5 km times

What time for 5 km should an amateur get? Of course, there is no single answer to such a question, because a lot depends on your fitness. It is assumed that for a beginner amateur the time for 5 km under 30 minutes is a very good result.

For a skilled runner a goalyou will run 5 km in less than 20 minutes. The best players are able to cover such a distance in less than 15 minutes.

5 km training plan

The given plan assumes training 3 times a week. Remember about the appropriate time intervals (train every 1-2 days).

1-2 weeks:

  • INTERVALS: 1 km run / 1 min walk - repeat all 5 x
  • TEMPERS: 2 km run, then tempers: 8 x 80 m sprint with 80 m breaks while jogging (pace: 5: 00/5:30)
  • LONG RUN: 8/10 km

3. week:

  • INTERVALS: 4 x 5 minutes of fast run (pace 6:00) with a break of 3 minutes
  • TEMPÓWKI: 3 km run, then tempura: 8 x 100 m sprint with 100 m breaks in jog
  • LONG RUN: 10 / 12km

4. week:

  • INTERVALS: 3 x 2 km of fast rhythmic running with a break of 2 minutes
  • RUNNINGS: 3 km run, then uphill runs: 6/8 x 100 m (we run briskly uphill relatively quickly and try to maintain a similar pace - so that each repetition would not be slower than the previous one)
  • LONG RUN: 15 km

Check also:

Interval training - running for women

Runner's diet - rules and menu for an amateur runner

Supplements for runners - what to take?

Strong core exercises

It is worth adding exercises for a strong and strong core to the above training plan. Exercises on the stairs will also be a great supplement to the 5 km plan (a video with an example training can be found below).

  1. Forearm support (board) - 3 sets of 45 seconds
  2. Side support on forearms - 3 sets of 30 seconds
  3. Front support on full arms with alternate lifting of the right hand and the left hand (plank one arm reach) - 3 x 45 sec
  4. Front support with alternate leg raise - 3 x 45 sec
  5. Front support with alternate lifting of the right arm and left leg, then left arm and right leg - 3 x 45 sec
  6. Climbing in the mountain climber - 1 min (in the front support, alternately touch the left elbow with the right knee and vice versa; this exercise is shown exactly in the video below).

See also: 21 variants of the plank exercise

See training on the stairs

How often do I exercise for a strong core?

Exercises 1 and 2 are for beginners, start with them and do them2 times a week .

Exercises: 3, 4, 5 and 6 are for the more advanced as they requiregood motor coordination. You shouldput them into your training plan after 3 or 4 weeksdoing basic planes regularly.

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Category:

Running