5km Taper Program
Detailed below is a five-week 5km taper program leading up to the race at the end of the 5th week. This program needs to be supported by general and specific strength training, mobility and psychology programs.
Before you start
Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. It is also recommended that before commencing the five-week program that you complete a six-month program of general strength training and endurance training in which time you run between 15 to 30 miles a week.
Warm-up and cool down
Each session should start and end with a 10 minutes jog, followed by stretching exercises.
Extra training days
If you wish to do more running each week, then only carry out an additional 30 to 40 minutes of relaxed running sessions. It is recommended that you have at least one rest day per week.
What are the benefits?
Sessions at a 5km pace will improve VO2 max and increase your
resistance to fatigue.
How do you calculate 5km - 5%?
Let us say your target 5km time is 18 minutes. This equates to
400 metres in 86.4 seconds. (((18 × 60) ÷ 5000) × 400)
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