Training schedules for 5k

This six week programme involves sharper work done in zones 4-5 and is designed for racing in the second part of the season after Monster early season training. Unless indicated otherwise, all distances are in miles:


Week 1
Monday: 6 Progression
Tuesday: Off
Wednesday: 4 x 1200 at Zone 5
Thursday: Off
Friday: 6 Easy
Saturday: Off
Sunday: 10 Long

Week 2
Monday: 8 mile Progression
Tuesday: Off
Wednesday: 8 x 800 zone 5
Thursday: Off
Friday: 6 Easy
Saturday: 12 Long
Sunday: Off

Week 3
Monday: 6 Easy
Tuesday: 8 x 400 in zone 5 and 4
Wednesday: Off
Thursday: 6 Easy
Friday: 0
Saturday: 6 mile Hoagie
Sunday: 10 Long

Week 4
Monday: Off
Tuesday: 6 Easy
Wednesday: 6 x 1000 zone 5
Thursday: Off
Friday: 6 Easy
Saturday: 12 Long
Sunday: Off

Week 5
Monday: 8 relaxed
Tuesday: Off
Wednesday: 10 x 400 zone 5 and 4
Thursday: Off
Friday: 6 Easy
Saturday: Off
Sunday: 10 Progression

Week 6
Monday: 8 Easy
Tuesday: Off
Wednesday: 4 x 800; zone 5, zone 4,
zone 5, zone 3
Thursday: Off
Friday: Off
Saturday: Race

About the author of this blog post
Article courtesy of Josh Scully at online-running-coach.com. A competitive road runner and triathlete since 1983, Josh has successfully coached High School teams and individual athletes to perform at the very highest levels using his RUNNING SMART principles. His coaching achievements encompass Five State Champions; 35 All State Runners; Two Cross Country Team State Championships; Two Cross Country Team State Runner-ups; Four Cross Country Team State Third place finishes; Six time Cross Country Coach of the Year. Josh is a High school and college teacher and has a PhD in Biochemistry.

Josh offers online coaching at online-running-coach.com and his acclaimed book, Smart Running is available to purchase online. He can be contacted via email at smartrunning@sbcglobal.net.

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