5k training plan
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The 5k Road Race| Session 1 | Session 2 | Session 3 | Session 4 | |
| Week | Activity | Activity | Activity | Activity |
| 1 | 3 miles easy | 1 mile fast | 3 miles easy | 2 mile fartlek medium pace |
| 2 | 3 miles easy | 1 mile fast | 3.5 miles easy | 2.5 mile fartlek medium pace |
| 3 | 3 miles easy | 1 mile fast | 4 miles easy | 2.5 mile fartlek medium pace |
| 4 | 3 miles easy | 5k tempo | 3 miles easy | extra rest |
| 5 | 5 miles easy | 2 miles fast | 3 miles easy | 3 mile fartlek medium pace |
| 6 | 6 miles easy | 2 miles fast | 3 miles easy | 3 mile fartlek medium pace |
| 7 | 3 miles easy | 5 miles fast | 3 miles easy | 3 mile fartlek medium pace |
| 8 | 3 miles easy | extra rest | 3 miles easy | 5k Race |
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Plan Notes
A Fartlek is a speed training method, in which the speed and intensity varies throughout the run, based on unplanned intervals. For example for a 2 mile fartlek run you might decide to do 1/2 mile slow followed by 1/2 mile fast followed by 3/4 mile slow with a fast finish.
A Tempo run is a type of preparatory rehearsal for the actual race. The pace of the tempo should be run at a maintainable and constant pace for the entire distance. Though, the pace should become increasingly difficult to maintain in the end, the runner is required to keep up and not slow down.
For the Rest days, it is recommended that even if you take up other less strenuous activities, it is mandatory to observe total rest for at least one full day.
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A few points to remember
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