5 km Training Program

The following is an example of a 5 kilometres training program (phase 2) for a senior athlete. Before starting any training, you must have a medical examination to ensure it is safe for you to do so.

Any training program application is at the athlete's discretion and risk.

Key to running notations used

4 x 400 (tpb-5%) [ 8']

This means 4 repetitions of 400 metres, with each repetition to be run at your 5km target personal best (tpb) time - 5% for the coming season, with an eight-minute active recovery between each repetition.

For further details, see the IAAF notation for running sessions in training programs.

Phase 2

Each training session should include an appropriate warm-up before the session and a cool-down after the session.

Week 1

Monday	Flexibility Core stability	Weight Training
Tuesday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance 2 x 2000 (tpb) [12']
Wednesday	Flexibility Core stability	Weight Training
Thursday	Flexibility Core stability		Speed 6 x 500 (tpb-5%) [12']
Friday	Flexibility Core stability	Weight Training
Saturday	Flexibility & Core stability
Sunday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance vVO₂ max 30-30 session

Week 2

Monday	Flexibility Core stability	Weight Training
Tuesday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance 2 x 2250 (tpb) [12']
Wednesday	Flexibility Core stability	Weight Training
Thursday	Flexibility Core stability		Speed 6 x 600 (tpb-5%) [12']
Friday	Flexibility Core stability	Weight Training
Saturday	Flexibility & Core stability
Sunday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance vVO₂ max 60-60 session

Week 3

Monday	Flexibility Core stability	Weight Training
Tuesday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance 2 x 2500 (tpb) [12']
Wednesday	Flexibility Core stability	Weight Training
Thursday	Flexibility Core stability		Speed 6 x 700 (tpb-5%) [12']
Friday	Flexibility Core stability	Weight Training
Saturday	Flexibility & Core stability
Sunday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance vVO₂ max session

Week 4

Monday	Flexibility Core stability	Weight Training
Tuesday	Flexibility Core stability		Evaluation 6 min run (vVO₂ max test)
Wednesday	Flexibility Core stability	Weight Training
Thursday	Flexibility Core stability		Evaluation Cooper test
Friday	Flexibility Core stability	Weight Training
Saturday	Flexibility & Core stability		General Endurance 60 minutes fartlek
Sunday	Flexibility Core stability

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2001) 5km Training Program - Phase 2 [WWW] Available from: https://www.brianmac.co.uk/longdist/tp5kp2.htm [Accessed