5k Schedule

This 5k training schedule is indicative only and runners, particularly those who are just taking up the sport, need to use it with care. It is important to remember that nobody should undertake any training regime until they have consulted their doctor and obtained his/her approval. We strongly recommend that all training is carried out under the supervision of a ‘qualified’ Long Distance Road Running Coach.

Your use of this 5k schedule signifies that neither the Ashford & District Road Running Club or Running Fitness Magazine will be held responsible for any injuries and/or health problems that may occur as a result of their use.

This 5k training schedule has been reproduced with the kind permission of Running Fitness Magazine.

Week Day Work Week Day Work
1 M Easy 30 mins, followed by 6 easy strides over 100m and a cool down jog 2 M 30 mins steady followed by 6 easy strides over 100m and cool down jog
T Rest T Rest
W Rest W Rest
T Very easy 30 mins T 10 mins steady, 10 mins fast, 10 mins steady
F Rest F Rest
S Very easy 30 mins S Easy 30 mins
S Steady 20 mins S Steady 30 mins
3 M Easy 30 mins followed by 6 easy strides over 100m and cool down jog 4 M Easy 30 mins, plus 6 x 100m stride and cool down
T Rest T Rest
W 30 mins steady pick up pace in last 10 mins W 40 mins, including 3 x 3 mins surges, with 4 mins rest
T Rest T Rest
F Rest F Rest
S 40 mins easy/steady S 45 mins easy/steady
S 20 mins at fast pace S 30 mins steady
5 M Easy 30 mins 6 M Very easy 30 mins followed by 6 easy strides over 100m
T Rest T Rest
W 40 mins, including 3 x 4 mins surges with 3 mins rest W Rest
T Rest T 40 mins, including 5 x 2 mins fast with 3 mins jog between each
F Rest F Rest
S Very easy jog (15 mins) S 40 mins steady
S Race 5 Mile (5 Mile not 5k) or run 30 mins hard S 30 mins steady
7 M Easy 30 mins followed by 12 easy strides over 100m 8 M Easy 30 mins followed by 12 easy strides over 100m
T Steady 30 mins T Steady 30 mins
W Rest W Rest
T 45 mins including 3 x 6 mins surges with 3 mins rest T 50 mins gentle fartlek, efforts of 1 min to 5 mins
F Rest F Rest
S 20 mins steady S Easy 40 mins
S 50 mins at easy pace S 50 mins steady
9 M Easy 30 mins followed by 12 easy strides over 100m 10 M Easy 40 mins
T Rest T Jog 20 mins
W 40 mins, including 8 x 1 min hard, with 2 mins jog W Rest
T Rest T 50 mins, including 4 x 4 mins surges with 2 mins rest
F Rest F Rest
S 30 mins steady S 30 mins steady
S 30 mins steady S 40 mins steady
11 M Very easy 30 mins followed by 6 x 100m 12 M 20 mins jog
T Rest T Rest
W 50 mins steady W 30 mins including 4 x 20 sec strides
T Rest T Rest
F Rest F 20 mins jog followed by 6 x 100m stride
S 30 mins easy with 10 mins pace in the middle S Rest
S 45 mins run S RACE