5k Intermediate Training Plan
5k Intermediate Training Plan
5k Intermediate Training Plan
Intermediate
Training Plan
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Intermediate running information and day-by-day training plan
5k Intermediate
Training Plan
Contents
Introduction 2 Training
The world of running
Where to train
Who is this training plan for?
When to train
What happens in a 5k event?
Principles of training
Before you begin…
Structuring your training sessions
Safety first
How to stretch
Health-status safety checklist
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Introduction
The world of running
Welcome to the world of running, jogging and walking – energising and fun activities that cater for beginners
and seasoned athletes alike and keeps you in shape! There is currently a huge surge in popularity over dis-
tances such as 5 kilometres (3.1 miles), with many hundreds of 5k events staged throughout the country; from
the hugely successful women’s Race for Life series with more than 150 races and fields of several thousand, to
small, local events with less than 100 competitors. 5k is an ideal distance because you don’t need to commit
large amounts of time to training so it can be easily fitted into your week.
You are entering your first 5k but have a reasonable base level of aerobic fitness (perhaps from other sports)
The 5k intermediate training plan focuses on everything you need to take your 5k running to the next level. This
Introduction continued...
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Training Plan
challenge in its own right. Completing a 5k is a great achievement wherever you finish in the field and this
training plan steps you through to race day and includes a multitude of tips and advice to help you
If you’ve never watched or entered a 5k event before, at first sight it appears to be chaotic, with hundreds
or even thousands of competitors arriving, warming-up and generally preparing. The usual pattern of a 5k
race is as follows:
1 Arrival
Every entrant arrives at the race venue. Most events will have designated parking areas and larger
races will have a public address system to keep everyone updated as the start time approaches.
2 Preparation
As the race start time gets nearer, competitors will be making final adjustments to their kit, visiting the
toilet and warming-up – so that they are fully prepared for their race.
3. Lining up
Everyone lines up according to their expected finishing time, with the faster runners right on the start line
and those expecting to finish later, further back. This way, no-one is impeded.
Introduction continued...
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4 Start
A gun, klaxon or similar is sounded and the race begins. Unless you are right on the start line, progress
will be slightly slower as the runners in front get away – which is often a good thing because you’re not
5. Main race
Over the duration of the race there will usually be kilometre or mile markers every kilometre or mile,
so that you can monitor your pace and frequently a drinks station for re-hydrating.
6. Finish
The finish line will be clearly marked, usually with a gantry or banner and a time clock.
7. Post finish
Runners are grouped into finishing funnels where medals/t-shirts etc are given out (depending on the
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Safety first
To start with, it is vitally important to ensure that it is safe for you to begin an exercise programme. Complete
the safety checklist below and if you answer YES to one or more questions, or alternatively, if you are at all
concerned about starting training, then make an appointment with your doctor for a check-up before you
start.
1 Are you aged over 30 and/or have not exercised for some time? Y/N
4 Have you undergone any surgery in the past two years? Y/N
Once you have the all-clear from your doctor then you’re ready to step out on the road to 5k fitness.
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1 Getting started
What gear do I need?
To get started on your road to 5k fitness, you need minimal equipment. Running is a very simple sport and
requires very little specialist kit. The most important point is that you have suitable clothing (particularly
footwear) and that you feel comfortable in everything. The most technical and most important things you
need to buy are your running shoes. These have evolved over the past ten years into sophisticated pieces
Shoes
Correct footwear is one area where you should not compromise. Good running shoes are an
investment in comfort, protection and injury prevention and it is worth visiting a specialist sports
footwear retailer rather than a chain store and discussing your requirements with them. A specialist
retailer with gait analysis and pressure plate testing will be able to assess your requirements and
recommend suitable shoes for your particular gait and running style. Good shoes will last and your
initial investment will be repaid many times over and if you calculate the ‘pence-per-session’ cost of
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You want to be comfortable when you run, so finding the correct shoe size
is very important. When you shop for running shoes, always go in the afternoon because after
lunch, your feet will have expanded a little. Hence a snug fit in the morning could mean a
tight fit in the afternoon and blisters when training, which is certain to curb your enthusiasm!
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Socks
Working upwards from the shoes, next you need some socks to train in. These can be simple white
sports socks that can be picked up from most sports stores. However, if you get more serious about
your running, it is wise to invest in some socks that have been specifically designed for running. These
have been designed to wick away moisture and sweat from the foot so you don’t slip and consequently
suffer from blisters. Additionally, these types of socks are designed with more padding in certain areas
The most advanced socks are designed for the appropriate foot i.e: they are left and right foot specific.
The specific foot socks have a great benefit in that they hug the foot better and there is no excess sock
floating around in the shoe which may cause blisters. As with most things nowadays, you get what you
pay for and a £1 pair of socks won’t give you as much comfort as an £8 pair.
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ability to wick away sweat when you train. Most running shorts now come with a pant liner so you don’t have
to wear anything else with them. This is good but you have to try them on first as some of the inners can be
a little restrictive if you don’t get the right size. Most shorts come with elastic waist bands and the more
expensive ones come with a drawstring as well. It is worth paying a little extra to get the drawstring as you
can tie the shorts to your specification as opposed to relying on the elastic to hold them up.
Elastic-only shorts often move down a little, especially in wet conditions. Your shorts shouldn’t be so tight that
they cut off circulation round your waist but conversely they shouldn’t be so loose that they flap around all
the time either. Finally, check the slit up the side, often this is quite large to allow for a greater ventilation and
freedom of movement but make sure you are happy with how much leg it actually shows when you run!
When the weather is colder it is advisable to wear tights to keep your legs warmer and thus reduce the
chance of injury. Fabric technology has exploded recently with the aid of new synthetic materials and NASA
technology. This has aided running no end with high-tech materials filtering down to basic running kit like
tights and t-shirts. The running tights are available which hug the legs more efficiently and stop the wind and
rain penetrating to the leg itself. This helps in reducing injuries from cold muscles and also means that you
can enjoy running when the weather is a little worse than ideal. Only diehard older runners now wear loose
The fashionable and technological knowledgeable runners are choosing high tech garments that help
them in their running. Your tights should be snug fitting and comfortable. It is important to try them on before
you buy because many manufacturers have different cuts to suit different styles of runner. Generally, the
more expensive the tight, the more comfortable they will be and the better at keeping you cool
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Tops
Short and long-sleeve t-shirts have also benefited, like tights, from technological advances. The mid to top
range t-shirts all wick away sweat to keep you cooler and allow a greater air circulation through the fabric.
They feel very lightweight but have the properties to keep you warm or cool depending on when and
how you wear them. Running t-shirts should be reasonably tight but not figure-hugging and likewise they
shouldn’t flap around when you run in them. It is a fine balance between well fitted and slightly baggy that
you should aim for. With long-sleeve t-shirts, you should aim to get ones with cuffed sleeves so they stay
down around your wrists. If there are no cuffs then the sleeves often ride up
your arms when you run and this can be both annoying and cold.
Similarly, for hot weather training, vests are also designed with
technological, wicking fabrics that also help air circulate around your
When the weather gets really cold or wet it is advisable to run in a gillet or a long-sleeve waterproof top.
These offer excellent wind-stopping and rain-resistance capabilities and can keep you warm and dry
throughout any run. Gillets are sleeveless jackets and ideal for quicker running in slightly warmer climates
while full long-sleeve waterproofs are better for colder and wetter climates. These types of tops are
multi-purpose because they can be used casually as well and the ones at the top end are very high
tech and guaranteed waterproof and windproof. Cheaper versions will be fine for most running conditions
but they will sacrifice certain aspects like being 100% waterproof or windproof. Being prepared for cooler
conditions enables you to stay warm, dry and enjoy the run more. In warmer climates the new fabrics
and technologies enable you to train harder by staying cooler and wicking away sweat and moisture
from the body. Both of these mean you can’t blame the weather for not training anymore and
you can get and stay fitter all year round now in comfort and style.
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Gloves
These should be lightweight and comfortable. Only in extreme weather will you need to wear thick
running gloves and more often than not you will heat up enough to be okay in the normal thin type.
Woollen gloves are the norm because they are cheap to buy, but they don’t offer the same waterproof
and wind stopper capabilities of the new high-tech fabrics. Woollen gloves will be fine for most runners
but if you are venturing out into colder or wetter climates, it is worth investing in a high-tech pair.
Running with cold hands can ruin the experience for you, so choose carefully when you buy, especially
if it is near wintertime.
Hats
Hats are similar to gloves in that woollen ones are the norm because they are easy to get hold of and
are cheap. The more high-tech versions such as those made of fleece, offer wind-stopping
capabilities and some are waterproof as well. Caps offer greater protection from the rain, snow and
sun but often they can get blown off in windy conditions. They don’t offer the same warmth capabilities
as woollen/high tech fabrics but they are good when you need better protection from the elements. In
addition, they are better for runners who wear glasses because they help the glasses from getting rain
or snow on.
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Sports bras
It is important to wear a sports bra that fits you snugly and gives adequate support for running. The bust
is only held in place by the skin around it and the Coopers Ligaments and when the bust moves, these
ligaments can stretch result in a permanent droop. In addition, this movement can be painful and leads
many women to avoid certain activities that could be enjoyed with a good sports bra. Everyone is
different and you may well need to try on a few different products before finding what is just right for you.
All of your bust should fit in the bra without any bulges around the sides.
The shoulder straps should not dig in (for larger busts wider straps are more comfortable).
When you run there should be significantly less bounce than with a normal bra
Most ladies should only need to wear one sports bra even for high impact activities.
There are many excellent bras on the market, which come in a large range of sizes and colours
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2 Training
Where to train
With walking, jogging and running, virtually nowhere is out of bounds. From
treadmills at the gym to the great outdoors, the possibilities are endless.
Some people never venture from the roads whilst others train almost ex-
clusively on paths, trails and in local parks; the choice is yours. A sensible
approach is to start locally and then venture further afield as you progress.
That way, when building up, you are never far from home. Varying your
routes is a must; even the most committed runner tires of following the
same circuit session after session, so use your local knowledge to keep your
runs fresh.
When to train
From early morning through to lunchtime and late evening, everyone has
if for example midnight is the most suitable fit for your circumstances,
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Principles of training
It is common to think that when a training improvement is made, for example running further or running a
faster time over a particular distance, that the improvement has been made at that specific time. In fact
that is not the case, the improvement has been made some time previously, following an earlier training
session. During the training session, it is the measurable results that are registered in the form of quicker
times or further distances. This is because of the way the body responds to training. When exercising, the
body is challenged. Following a training session, when the body is at rest, it adapts, gets stronger and
improvements can be measured during a subsequent session. Hence the most important component of
any training programme is rest, so that the body is able to adapt to training. Inadequate rest can result in
the road to fitness with safe and correctly balanced training sessions. To get the most out of your training,
you should adhere to the following sequence each time you train:
Warm-up
The warm-up, raises the heart-rate, gets blood flowing to the working muscles and prepares the body
for exercise. It should be for a minimum of five minutes and replicate the movements or activities of
For example: when beginning a run, five minutes very easy jogging will prime the body for the main
training session.
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Mobility
Some basic actions to put the limbs through the range of movement that the main session requires will
ensure that the joints are loosened up, lubricated and will function more efficiently.
Main session
This will form the bulk of the training session. For example: a brisk 10 minute run.
Cool-down
The cool-down should be at a lower intensity than the main session and should bring the body
temperature and heart rate closer to pre-exercise levels. Waste by-products of exercise will be flushed
from the muscles and tissues, accelerating recovery before the next training session.
For example: the cool-down should be a minimum of 5-10 minutes light CV.
Flexibility
Stretching exercises should be carried out after the main session
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How to stretch
Please try these simple stretches.
1 Shoulder
2 Back
Rotate your shoulders both individually then together, Tilt your pelvis upwards, while bending
forwards and backwards for 20 to 30 seconds each. your knees slightly. Arms out front
Then pull your arm back over your head and gently away from your chest, interlock your
pull the elbow down towards the back. Repeat with hands, palms facing outwards. Round
both arms and hold for 10 seconds each. your upper back and tilt your head to look
Chest
3 Hip and thigh
Place your hands on the small
Quadriceps
5 Calf
Standing up, pick up your Find a wall, tree or car to lean on and get in a position
right ankle. Ease your foot to push it over. Keep the feet about shoulder width 6
into your buttocks using apart and the rear leg straight. Lean the hips
your right hand. Repeat towards the tree, wall or car. Alternate legs and
the left of your left knee while stretching your upper body around to the right. Use your left
arm as a lever to ease around as far as you can. Repeat with your left foot.
Keep your spine long, as well as your shoulders down as you do this.
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Relax
It is very important to be relaxed. Physical and mental
into the stretch position. Once you feel slight tension in the
result in injury.
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To get maximum stretching benefits, you need to hold the stretch for a minimum of 30 seconds. Stretching
stretching indicates injury or a muscle that has been overstretched. Therefore, never stretch beyond a
‘comfortable tightness’.
muscle, separated by a short break of 30 seconds. The second stretch will help extend your range
of movement further.
Frequency
Ideally, stretch the major muscles after every run but if that proves too time-consuming, stretching twice a
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your running experience. Nutrition and hydration are enormous subjects and are dealt with more comprehensively
in the downloadable realbuzz.com guide, Get into… healthy eating and hydration. However, to kick-start your
healthy nutrition plan, try and follow the five golden rules below:
after sleep; you actually burn more calories through the day.
2. Leave a gap
Allow 1 ½ to 2 ½ hours between your last meal and your training session to allow for digestion. Exercising on a full
stomach will not only feel uncomfortable but will also inhibit your performance.
3. Hydrate
Drinking water regularly throughout the day is important, but because you are exercising, your fluid
requirements will be greater due to sweat losses. However, you will need to focus more on hydration and drinking
4. Refuel
Your energy requirements will increase as your training increases and the optimum time to begin your refuelling is
immediately after your workout. Always try and eat something (a banana is great) as soon as possible after your
cool-down.
match the increased demands that you are placing on your body.
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time to adapt to the new demands that you make on it. Hence, it is important not to allow your enthusiasm to
over-ride the components of a correctly structured training plan and to always allow sufficient rest and
recovery between sessions. If you are tired and feel like a couple of days off then your body is probably telling
you to step back a little. Of course if you feel like missing your run because there’s something good on TV then
that is a different scenario altogether! Always maintain overall balance between, work, family and other
commitments and your training so that running enhances your life, not dominates it.
PLEASE NOTE: This plan assumes that you have already completed at least one 5k event or alternatively, if you
are training for your first 5k, you have a reasonable level of aerobic fitness, perhaps from exercise classes,
cycling or swimming. You should be comfortable with jogging non-stop for approximately 20 minutes when
you start this plan. The plan focuses on building your 5k running specific fitness over 12 weeks so that at the
end of the plan, you are ready for your event. The plan is progressive but you can jump in at a position that
matches your current training load if you are already training. After that it’s up to you! realbuzz.com produce a
wide variety of Training Plans that can help you move up to the 10k, half marathon and beyond!
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Don’t be a slave to the plan! The training plan is designed with rest days,
recovery sessions and lower volume weeks. This will ensure your body has time to adapt to the
training. However, everyone is different and if you feel that an extra days rest will be beneficial
to your training, simply take out one of the shorter sessions in that week.
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Sat Rest
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your energy for your race. Competing in a race requires some planning and organisation so that you can
produce your best performance, rather than get caught up in traffic jams or missing key items of kit. Use
your extra free time in the final week to plan and prepare for your big day. To make sure that your race goes
Fri Rest
with new energy drinks!
Sat Very, very easy Unbelievably easy and
10 mins jog. relaxed.
4. Take a box of ‘emergency items’ such as spare laces
Sun RACE DAY! The big one! Warm-up,
and a couple of old t-shirts in case the weather is poor run well and most
whilst you are warming-up. importantly, enjoy your
race!
5. Check over the race organiser’s instructions and route descriptions so that you are familiar with all
arrangements.
6. Arrive at the race venue early. By arriving early, you can settle in and check out the start and
finish, which will give you the best chance of enjoying your race experience.
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Conclusion
Well done!
You have come to the end of the schedule, and your fitness has improved dramatically as you’ve
progressed through towards race day. Along the way, you have made significant health and fitness
gains, and equally importantly, you have progressed safely. By maintaining your training, you will be
making a major contribution to your long-term health and fitness, and this schedule can also serve
as a foundation and springboard to increase your fitness levels further. Now you’ve completed your
race, you may be tempted to step up in distance, perhaps to a 10k event. The 10k is a great test
of both speed and endurance, and is the logical next rung on the running ladder. See the realbuzz.
com guides ‘10k beginner’, ‘10k intermediate’, or ‘10k advanced’ for training plans that will help you
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