7 WEEK 5K TRAINING SCHEDULE
Day 1
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
CT
CT
CT
CT
CT
CT
CT
Day 2
TR: 30 Min
TR: 30 Min
TR: 30 Min
TR: 35 Min
TR: 35 Min
TR: 40 Min
TR: 40 Min
Day 3
CT
CT
CT
CT
CT
CT
CT
Day 4
SR: 4x400
SR: 6x400
SR: 8x400
SR: 10x400
SR: 12x400
SR: 14x400
TR: 30 Min
Day 5
CT
CT
CT
CT
CT
CT
CT
Day 6
Day 7
LR: 3.5 Miles
LR: 4 Miles
LR: 3 Miles
LR: 5 Miles
LR: 3 Miles
LR: 6 Miles
RW
RW
RW
RW
RW
RW
RW
RACE DAY
45-60 minutes of exercise that will increase your cardio while at the same time give your joints and running muscles a break. Perform exercises
Cross Training (CT): such as cardio, resistance, core, plyometrics, interval, strength training, etc. Infinite CU Boot Camp classes are a perfect example of good cross
training exercises. Otherwise, do cardio activity other than running (e.g., biking, swimming, elliptical trainer).
Start your run at a easy pace for 5-10 minutes. After that switch to a "comfortably hard" pace for 15-25 minutes. Finish with 5-10 minutes of
Tempo Run (TR): cooling down. Do this right and you will increase your anerobic threshold and improve your 5k speed.
After a warm up, perform 400 meter runs (1 lap around a track) at a hard fast pace then walk for 200 meters (1/2 lap around the track). Example:
Speed Run (SR): 6x400 would be six 400 meter runs at a hard pace with 200 meter walks in between.
Run at a comfortable pace (able to hold a conversation) for the designated distance. Smartphone apps like Nike Run or websites such as
Long Run (LR): MapMyRun.com can help you track your mileage. Be sure to perform a warm up and cool down as well.
Remember your body needs at least one day a week to repair and recover. Perform 30-60 minutes of a recovery type of workout (stretching, yoga,
Recovery Workout (RW): foam rolling, mobility movements, etc.) or just rest completely. Again, Infinite CU offers a weekly recovery workout called Infinite Reset.
FOR MORE INFO VISIT WWW.INFINITECU.COM