Rathfarnham 5k training plan
This is an eight week training programme which you can use to prepare for the Rathfarnham 5k. This training plan will help runners of all levels to improve times and ensure an enjoyable experience on race day. The plan includes consolidation and finishing phases. You will already have become familiar with different types of running and also develop ability to control pace. Your fitness level will improve and if some flexibility and strength work is included, injury can be avoided. A regular training pattern brings fitness progression and a far greater enjoyment of the sport. Good luck with your training.
Week 1
Monday Rest Day
Tuesday 4 x 1Km with 2 minute break between each
Wednesday Rest Day
Thursday 45 minute easy Running
Friday Rest Day
Saturday 10 Easy 10 Faster 10 Easy
Sunday 50 minutes easy
Week 2
Monday 30 minutes easy Running
Tuesday 5 x 1Km with 2 minute break between each
Wednesday Rest Day
Thursday 50 minute easy Running
Friday Rest Day
Saturday 10 Easy 15 steady 10 Easy
Sunday 30 minutes easy
Week 3
Monday 30 minutes easy Running
Tuesday 5 x 1Km with 90 secs break between each
Wednesday Rest Day
Thursday 50 minute easy Running
Friday Rest Day
Saturday 10 Easy 15 steady 10 Easy
Sunday 30 minutes easy
Week 4
Monday 40 minutes easy Running
Tuesday 5 x 1Km with 1 minute break between each
Wednesday Rest Day
Thursday 50 minute easy Running
Friday Rest Day
Saturday 10 Easy 20 steady 10 Easy
Sunday 30 minutes easy
Week 5
Monday 40 minutes easy Running
Tuesday 6 x 1Km with 2 minutes break between each
Wednesday Rest Day
Thursday 50 minute easy Running
Friday Rest Day
Saturday 10 Easy 20 steady 10 Easy
Sunday 30 minutes easy
Week 6
Monday 45 minutes easy Running
Tuesday 6 x 1Km with 2 minutes break between each
Wednesday Rest Day
Thursday 50 minute easy Running
Friday Rest Day
Saturday 10 Easy 20 steady 10 Easy
Sunday 30 minutes easy
Week 7
Monday 50 minutes easy Running
Tuesday 5 x 1Km with 1 minute break between each
Wednesday Rest Day
Thursday 50 minute easy Running
Friday Rest Day
Saturday 10 Easy 10 steady 10 Easy
Sunday 30 minutes easy
Week 8
Monday Rest Day
Tuesday 3 x 1Km with 2 minutes break between each
Wednesday Rest Day
Thursday 2 mins fast 2 mins easy repeat by 5
Friday Easy 25 mins
Saturday Rest Day
Sunday Rathfarnham 5K Run day
Easy running should be at comfortable conversation pace depending on your level of fitness. Steady running is moving up a gear and feeling the effects of breathing and exertion of muscles. Occasional comment to your running mates may be possible.
The 1Km intervals with rest period in between should be run strongly but with even pace throughout. The recovery period is intended to bring heart rate back to lower level but not necessarily back to resting rate.
This programme is intended to improve fitness level and achieve better time for your 5K Run. It is important that if you have any illness or medical condition you consult with your doctor before engaging in any exercise programme, examples would be obesity, asthma, diabetes or any heart condition. Running is fun and beneficial to health if undertaken sensibly.
If you wish to receive specialised personal coaching please let us know and we will provide that service. If any further information will help please let us know. We can offer guidance on flexibility both dynamic and static; also strength and conditioning for athletes where you think it will help to achieve a better performance. Get going, get fit, and enjoy life.
Adam Jones; BSc. Exercise & Health Fitness (UL), AAI Qualified Coach.
Fitness Professional Ireland Member
Email adamj@citytrain.ie
