Training

Rathfarnham 5k Run on Sunday 24th September 2017

This is an eight week training programme which you can use to prepare for the Rathfarnham 5K Run. This training plan will help runners of all levels to improve times and ensure an enjoyable experience on race day. The plan includes consolidation and finishing phases. You will already have become familiar with different types of running and also develop ability to control pace. Your fitness level will improve and if some flexibility and strength work is included, injury can be avoided. A regular training pattern brings fitness progression and a far greater enjoyment of the sport. Good luck with the training and don’t forget to make sure you have entered the 5K on 24th September.

Week 1

Monday                Rest Day

Tuesday                 4 x 1Km with 2 minute break between each

Wednesday           Rest Day

Thursday               45 minute easy Running

Friday                   Rest Day

Saturday               10 Easy 10 Faster 10 Easy

Sunday                 50 minutes easy

Week 2

Monday                 30 minutes easy Running

Tuesday                 5 x 1Km with 2 minute break between each

Wednesday           Rest Day

Thursday               50 minute easy Running

Friday                   Rest Day

Saturday               10 Easy 15 steady 10 Easy

Sunday                 30 minutes easy

Week 3

Monday                 30 minutes easy Running

Tuesday                 5 x 1Km with 90 secs break between each

Wednesday           Rest Day

Thursday               50 minute easy Running

Friday                   Rest Day

Saturday               10 Easy 15 steady 10 Easy

Sunday                 30 minutes easy

Week 4

Monday                 40 minutes easy Running

Tuesday                 5 x 1Km with 1 minute break between each

Wednesday           Rest Day

Thursday               50 minute easy Running

Friday                   Rest Day

Saturday               10 Easy 20 steady 10 Easy

Sunday                 30 minutes easy

Week 5

Monday                 40 minutes easy Running

Tuesday                 6 x 1Km with 2 minutes break between each

Wednesday           Rest Day

Thursday              50 minute easy Running

Friday                   Rest Day

Saturday               10 Easy 20 steady 10 Easy

Sunday                 30 minutes easy

Week 6

Monday                 45 minutes easy Running

Tuesday                 6 x 1Km with 2 minutes break between each

Wednesday           Rest Day

Thursday               50 minute easy Running

Friday                   Rest Day

Saturday               10 Easy 20 steady 10 Easy

Sunday                 30 minutes easy

Week 7

Monday                 50 minutes easy Running

Tuesday                 5 x 1Km with 1 minute break between each

Wednesday           Rest Day

Thursday               50 minute easy Running

Friday                  Rest Day

Saturday               10 Easy 10 steady 10 Easy

Sunday                 30 minutes easy

Week 8

Monday                 Rest Day

Tuesday                 3 x 1Km with 2 minutes break between each

Wednesday          Rest Day

Thursday               2 mins fast 2 mins easy repeat by 5

Friday                   Easy 25 mins

Saturday               Rest Day

Sunday                 Rathfarnham 5K Run day

Easy running should be at comfortable conversation pace depending on your level of fitness. Steady running is moving up a gear and feeling the effects of breathing and exertion of muscles. Occasional comment to your running mates may be possible.

The 1Km intervals with rest period in between should be run strongly but with even pace throughout. The recovery period is intended to bring heart rate back to lower level but not necessarily back to resting rate.

This programme is intended to improve fitness level and achieve better time for your 5K Run. It is important that if you have any illness or medical condition you consult with your doctor before engaging in any exercise programme, examples would be obesity, asthma, diabetes or any heart condition. Running is fun and beneficial to health if undertaken sensibly.

If you wish to receive specialised personal coaching please let us know and we will provide that service. If any further information will help please let us know. We can offer guidance on flexibility both dynamic and static; also strength and conditioning for athletes where you think it will help to achieve a better performance. Get going, get fit, and enjoy life.

Adam Jones; BSc. Exercise & Health Fitness (UL), AAI Qualified Coach.

Fitness Professional Ireland Member

Email adamj@citytrain.ie