4 Week Countdown!
4 weeks for a 5K, impossible? No! If you have not been training for the Ajvar 5K look no farther for a training plan because we have a 4-week 5K-workout plan for you posted below. Some key terms to understand: cross training simply signifies a 40-minute cardio session. Strength training includes 20 minutes of individual strength training—whether that includes heavy weights or lighter weights for toning. Tempo workouts replicate interval training and have the details of each tempo workout posted below the day you are doing a tempo workout.
DAY 1: CROSS TRAINING
DAY 2: SPEED WORKOUT
Run or walk ½ mile to warm up
Run ¼ mile, walk 90 seconds
Repeat 7 times
Run or walk ½ mile to cool down
DAY 3: STRENGTH TRAINING
DAY 4: REST DAY
DAY 5: TEMPO WORKOUT
Run or walk ½ mile to warm up
Run 1 ½ miles fast
Recover for 2 minutes and repeat
Run or walk ½ mile to cool down
DAY 6: REST DAY
DAY 7: DISTANCE WORKOUT
Run or walk 5 miles
DAY 1: CROSS TRAINING
DAY 2: SPEED TRAINING
Run or walk ½ mile to warm up
Run 1 mile, walk 1 minute, repeat twice
Run or walk ½ mile to cool down
DAY 3: STRENGTH TRAINING
DAY 4: REST DAY
DAY 5: TEMPO WORKOUT
Run or walk ½ mile to warm up
Run 3 miles, starting at an easy pace and
increasing your speed with each mile
Run or walk ½ mile to cool down
Day 6: REST DAY
DAY 7: DISTANCE WORKOUT
Run or walk 5 miles
DAY 1: CROSS TRAINING
DAY 2: SPEED WORKOUT
Run or walk ½ mile to warm up
Run ½ mile fast, recover for 2 minutes and repeat 5 times
Run or walk ½ mile to cool down
DAY 3: STRENGTH TRAINING
DAY 4: CROSS TRAINING
DAY 5: TEMPO WORKOUT
Run or walk ½ mile to warm up
Run 3 miles at a fast pace
Run or walk ½ mile to cool down
DAY 6: REST DAY
DAY 7: DISTANCE WORKOUT
Run 5 miles at an easy pace
Increase speed for the last mile
WEEK 1
WEEK 2
WEEK 3
WEEK 4
DAY 1: CROSS TRAINING
DAY 2: SPEED WORKOUT
Run or walk ½ mile to warm up
Run 1 mile at your goal race pace
Recover for 4 minutes and repeat twice
DAY 3: STRENGTH TRAINING
DAY 4: CROSS TRAINING
DAY 5: REST DAY
DAY 6: TEMPO WORKOUT
Run 3 miles at an easy pace
and increase speed for the last mile
DAY 7: RACE DAY!
