5k Training Schedule

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

If you're training for a 5k run, then you'll need to follow a 5k training schedule that will get you there in the best shape ever. The reason that it's important to follow a properly designed training plan is that you could simply go and out run your butt off but then succumb to overtraining and decreases in your running performance. That wouldn't be very helpful now would it?

So if you've set a 5k running goal, then please remember that how you train may be the most important factor determining how well you do. Let's first start by looking at 2 very important training elements that you'll want to keep in mind.

The 10% Rule

In order to run faster and farther without succumbing to injuries, I recommend that, on a weekly basis, you increase either your speed OR distance by no more than 10%. Thus, if this week you run a total distance of 10km, then next week you shouldn't run more than 11km (which is 10% more). Make sense?

But this doesn't always work out as planned. For instance, many runners run and run and run without thinking about the negative effects that too much volume can have on their body. So try to increase your distance by no more than 10% per week.

At the same time, you want to ensure that you're only increasing your distance or speed. So if you've increased your distance by 10%, then don't increase your speed. You can up your running pace if you like (by up to 10%) the following week - but just not at the same time as your distance.

Following the 10% rule will help you run faster for longer periods of time without falling prey to nagging overtraining injuries like shin splints, IT band syndrome, or runner's knee.

Periodization is Key

Periodization is basically a systematic way of scheduling your 5k training runs. The most basic level involves a step-like progression of either distance or speed on a weekly basis with an intermittent "lighter" recovery week to allow your body to bounce back stronger.

Periodization has long been used (especially in Eastern Europe) and it's essential to any of the running programs that I develop. The reason is that when done properly, structuring your 5k training according to these principles allows you to run faster, run longer, then take a little breather, and bounce back even stronger!

If this is a little bit over your head, then let's have a look at the following "very basic" 4-week 5k training schedule to make more sense of it.

Now, this is a very basic and dumbed down sample training plan. It doesn't deal with running pace but instead distance only. Notice that each week builds and adds more distance (or volume) compared to the previous week?

Then, have a look at Week 4 and notice how there are only 2 workouts with a total running volume 9km. This last week is used a lighter recovery week and will allow your body to "supercompensate" when it resumes higher volume training in the subsequent weeks.

So get started with your 5k training workouts today and take these concepts into mind when putting together your plan. If you want a "done it for you" 5k training program, then why not try the Treadmill Trainer 5k training program?

=> CLICK HERE to get started with the Treadmill Trainer 5k training schedule!