- View our 7 week training programme (over 20 mins / 5kms) here
- View our 7 week training programme (under 20 mins / 5kms) here
- View our 7 week training programme (under 20 mins / 8kms) here
The 5km distance is an endurance event. Endurance means the ability to carry out a given amount of work during a prolonged period of time without deterioration in the quality of such work. Building up ones endurance will improve a person’s ability to resist fatigue.
The training programmes above are designed for a beginner who wishes to build up endurance over a 7 week period in order to prepare for a 5km distance and then increasing to the race distance of 8km. The programme assumes the athlete would expect to finish a 5km race in over 20mins. This means their average running pace is slower than 4.17m/s or 15km per hour
To prepare for a 5km race a beginner should start by running around 10km per week building up to a total of 40km per week by week 7. These figures represent the estimated total amount of km per week and will depend on the athlete’s fitness level.
Each week will include one interval training session. The aim here is to allow the athlete to become comfortable with running at race pace.
Any day there is no running session. The athlete should partake in some form of gentle exercise such as a walk or try to develop another component of their general fitness such as flexibility.
All running sessions would be more productive if the athlete runs within target heart rate zones. For more information on heart rate monitors please see runways website www.runways.ie
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Also we would recommend that people log their completed training in a log book and they could record data such as duration, how the run felt, effort rating, enjoyment rating, HR. Other data could be included based on what you want to gain from the experience. Including body weight,(pre and post exercise) , diet , number of hours sleep etc.
Remember if you’re feeling unduly tired or fatigued, run slower, run less or rest!
