5k Intermediate Training Plan

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5k

Intermediate
Training Plan

realbuzz.com
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

3 Nutrition and hydration


1 Getting started Five golden nutrition and hydration rules
Gear
Shoes
4 5k Intermediate Training plan
Socks
Plan notes
Shorts and tights
5k Intermediate Training Plan
Tops
Race week preparation
Gloves
Hats
Conclusion
Sports bras

2
5k Intermediate
Training Plan

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.

Who is this training plan for?


This training plan is for you if you fall into one or more of the following categories:

You have already completed one or more 5k events

You are looking to improve on your current 5k time

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

guide includes advice on:

Training: the dos and don’ts of successful, safe training.


Kit: what to buy and what to leave on the shelf.
Footwear: how to choose the right training shoes for you.
Nutrition: how to correctly fuel your body.
Hydration: when to drink, so that you don’t dehydrate.
Training: a 12-week programme to prepare you for your next 5k event.

Introduction continued...

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5k Intermediate
Training Plan

What happens in a 5k event?


A 5k is a fun event to compete in. It serves both as an ideal introduction to the sport and also a meaningful

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

reach your 5k goal.

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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5k Intermediate
Training Plan

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

tempted to begin to quickly, which can ruin your race.

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

race) and drinks are also usually available.

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5k Intermediate
Training Plan

Before you begin . . .


Before you start that first training session, it is important to take a little time out to check a few safety consid-

erations before you commence 5k training.

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.

Health-status safety checklist:

1 Are you aged over 30 and/or have not exercised for some time? Y/N

2 Do you suffer from any medical conditions? Y/N

3 Are you a smoker or have recently given up smoking? Y/N

4 Have you undergone any surgery in the past two years? Y/N

5 Are you suffering from any injuries? Y/N

6 Are you currently on any prescribed medication? Y/N

7 Are you unsure about beginning an exercise programme? 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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5k Intermediate
Training Plan

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

of technology of which each manufacturer has developed their own version.

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

your shoes, you will find them extremely good value.

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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!

Getting started continued...

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Training Plan

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

for enhanced cushioning.

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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Buy your socks before you buy your shoes!

Socks come in a wide range of thicknesses,

which can significantly affect the fit of your

running shoes. Take the socks that you are

going to train in along to the shoe retailer so

that you get a perfect match.

Getting started continued...

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5k Intermediate
Training Plan

Shorts and tights


After socks come shorts or when it is colder, tights. Shorts should be comfortable, lightweight and have the

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

fitting cotton tights.

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

in summer and warm in winter.

Getting started continued...

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Training Plan

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

body to aid cooling.

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.

Getting started continued...

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Training Plan

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.

Getting started continued...

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Training Plan

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.

So does your sports bra fit?


Your bra should fit snugly under the bust without being uncomfortably tight.

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

offering every different level of support.

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Training Plan

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

their favourite time to exercise and training time


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flexibility is one of the great plusses with running

– you aren’t constrained by gym opening times


If you train first thing in the morning, as well as a great
– you can always train at a time to suit you.
start to the day, you really boost your metabolic rate
Physiologically, early afternoon has been found
(the speed at which your body burns calories). This takes
to be the best time to train; the body is fully
effect during your session and for several hours after-
woken up and loose and the opportunity to be
wards, which is a great weight management strategy.
well fuelled and hydrated is also better. However,

if for example midnight is the most suitable fit for your circumstances,

there’s nothing to stop you training whenever you wish.

Training continued...

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5k Intermediate
Training Plan

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

excessive fatigue, loss of motivation and at worst, injury.

Structuring your training sessions


Following correct exercise protocols is key to getting the most out of your training, so that you start out on

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

the main session.

For example: when beginning a run, five minutes very easy jogging will prime the body for the main

training session.

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Training Plan

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.

Jogging or walking is ideal.

Flexibility
Stretching exercises should be carried out after the main session

and cool-down as the body is in a greater state of relaxation

than at the beginning of the session. 5-10 minutes spent

stretching the muscles worked will maintain suppleness.

Training continued...

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Training Plan
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

down. Feel the stretch in your back.

Chest
3 Hip and thigh
Place your hands on the small

of your back and try to move


Lying on your back, bring a knee in as close as

possible to your chest, keeping your other leg


4
your elbows towards each stretched out on the floor.
other behind your back. Repeat with the other leg.

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

with your left leg. hold for 10 seconds each.

7 Spine and trunk


Sit on your bottom with your legs stretched out. Raise your right foot and place it on the floor to

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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Training Plan

To get the most out of your post exercise stretching session,

simply follow the step-by-step guide below:

Relax
It is very important to be relaxed. Physical and mental

tension will inhibit your range of movement and prevent

your muscles from stretching as effectively. Hence, you will

not achieve maximum flexibility benefits.

Ease into the stretch


Gradually move your body or the limb being stretched

into the stretch position. Once you feel slight tension in the

muscle, (known as the point of bind), which is the limit of the

muscle’s flexibility, hold the position. Avoid bouncing or any

other movements, which could overstretch the muscle and

result in injury.

Relax your breathing


Always keep your breathing easy and relaxed because that

will reduce all-round muscular tension, which in turn will

allow you to stretch further. Holding your breath will tense up

your entire body, making stretching much harder.

Training continued...

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Training Plan

Hold for 30 seconds

To get maximum stretching benefits, you need to hold the stretch for a minimum of 30 seconds. Stretching

each muscle for just a few seconds brings no flexibility benefits.

Pain means no gain


Stretching should invoke a mild feeling of ‘tightness’ or tension within the stretched muscle. Pain when

stretching indicates injury or a muscle that has been overstretched. Therefore, never stretch beyond a

‘comfortable tightness’.

Rest and repeat


A single stretch for each muscle is very beneficial but if time permits, carry out two stretches for each

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

week is a suitable target.

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Training Plan

3 Nutrition and hydration


Fuelling your training correctly and keeping well hydrated is extremely important and good nutrition will enhance

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:

Five golden nutrition and hydration rules


1. Always eat breakfast
Your body needs good quality fuel for training and by waking up your metabolism

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

straight after your workout.

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.

5.Don’t neglect protein


Include good quality protein in your diet to support rebuilding because your body will need more to

match the increased demands that you are placing on your body.

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Training Plan

4 5k Intermediate Training Plan


Plan notes
The key to successful training is to build gradually. Everyone progresses at a different rate and your body takes

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.

5k Intermediate Training Plan continued...

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5k Intermediate
Training Plan

5k Intermediate Training Plan


Week 1 Getting started (1) Week 2 Getting started (2)
Day Training Training notes Day Training Training notes
Mon Easy 20 mins run Take it easy with a light Mon Rest Recovery after Sunday’s
warm-up and cool-down. longer session. Week 2
moves up in volume.
Tues Rest
Wed Easy 20 mins run Take it easy with a light Tues Easy 20 mins run
warm-up and cool-down. Wed Rest
Thurs Rest
Thurs Easy 20 mins run
Fri Rest
Fri Rest
Sat Rest
Sat Easy 20 mins run
Sun 25-30 mins easy jog Longer and slower than
your runs during the week. Sun 25 mins easy jog 4 runs this week so keep
Finish with some leg this session very relaxed.
stretching.

Week 3 Building (1) Week 4 Building (2)


Day Training Training notes Day Training Training notes
Mon Rest Recovery from Sunday’s Mon Rest Recovery from Sunday’s
session. session.

Tues 20 mins steady pace Tues 20-25 mins easy run


Wed Rest Wed Hit the trails or forest New off-road locations
Thurs Warm-up then 10-15 Make sure your 2 minutes for a 30 mins run, will invigorate your session.
minutes alternating 2 slow running is a very, very alternating fast and
minutes quick running, easy jog. slow bursts as you feel.
2 minutes slow running. Thurs Rest
Cool-down.
Fri Steady 20-25 mins run
Fri Rest
Sat Rest
Sat Rest Double rest after Thurs
faster session. Sun 35-40 mins slow run Ignore pace,
focus on
Sun 30 mins relaxed pace Don’t forget to stretch
duration.
run afterwards.

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Training Plan

Week 5 Building (3) Week 6 Recovery and consolidation


Day Training Training notes Day Training Training notes
Mon Rest Mon Rest Mid programme easy
recovery week.
Tues Relaxed 20 mins run Take this one easy, faster
running tomorrow. Tues Easy 20 mins run 3 sessions this week as
part of the recovery
Wed Warm-up then 3 x 5 3 minutes walking. programme.
minutes brisk running, Cool-down.
Wed Rest
Thurs Rest
Thurs 25 mins easy, including Quality, faster paced
Fri 25 mins steady Long stretch afterwards. 4 to 6 brisker efforts of running but for shorter
paced run 60 seconds duration. periods than previous
Sat Rest weeks.

Sun Repeat last Sunday’s Fri Rest


longer session, still Sat Rest
keeping the pace easy.
Sun 25-30 mins steady Run as you feel, try a
paced run different location or
off-road for variety.

Week 7 Moving up Week 8 Non-stop training!


Day Training Training notes Day Training Training notes
Mon Easy 20 mins run Mon Rest Recovery from Sunday’s
longer session.
Tues Rest
Tues 20-25 mins steady
Wed Warm-up and then Good leg stretch pace
fast paced 20 minute afterwards.
run and cool-down. Wed Warm-up then 4 x 5
mins brisk running,
Thurs Rest 3 mins jogging/walking.
Cool-down.
Fri Steady 25 mins run.
Thurs Rest
Sat Rest
Fri Steady 25 mins run
Sun 45 mins easy long run. Keep the pace relaxed
throughout. Sat Rest

Sun 40 mins easy paced Finish with some leg


run with the middle 20 stretches.

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Training Plan

Week 9 Strength building (1) Week 10 Strength building (2)


Day Training Training notes Day Training Training notes
Mon Rest Mon Recovery run, 20
mins easy
Tues Hill running. Good Building strength.
warm-up then 6 x brisk Tues Rest
2 mins uphill efforts,
Wed 30 mins run over hilly
jogging back down.
circuit, with efforts on
Cool-down.
all the hills.
Wed Easy 20 mins recovery
Thurs Rest
run.
Fri Steady 25 mins run
Thurs Rest
Sat Rest
Fri Steady 25 mins run
Sun Long run, 45 mins
Sat Rest easy / steady
Sun Warm-up, followed Imagine the 20 minute
by 20 mins fast, long run is a time-trial. Week 11 Peak week
cool-down.
Day Training Training notes
Mon Rest Final higher mileage
week before taper.

Tues Warm-up then 4 x 5 Compare your distances


mins brisk running, 3 with week 8.
mins jogging / walking.
Cool-down.

Wed Easy 25 mins run


Thurs Rest
Fri Brisk 25 minute run Avoid going flat out.
and cool-down.

Sat Rest

Sun Long run, 45 mins Last long session.


steady

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Training Plan

Race week preparation


The focus for your final week before your event should be relaxing and doing easier sessions as you gather

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

without a hitch, follow our top race tips below:

Week 12 Taper week and RACE!


1. Assemble and check all your kit early on in the final

week. Day Training Training notes


Mon Rest
2. Don’t experiment with new kit items on race day, stick Tues 20 mins easy running Keep the pace easy
throughout.
with tried, trusted and broken in items so that you avoid
Wed Rest
any unplanned chafing problems.
Thurs 25 mins steady, Run brisk efforts in
including 5 x 20 control, not at racing
3. Eat your usual meals on race day, just as if it was a seconds brisk speed!
normal training run. Now is not the time to experiment running.

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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Training Plan

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

move on up! . . Enjoy your training!

Disclaimer
Neither realbuzz.com or its associated companies can accept any responsibility for death or injuries

caused by any information contained within. All information is provided in good faith. You should consult

your doctor before embarking on any programme of physical activity.

By using this information you agree to indemnify, defend, and hold us harmless from and against any

claims, actions, demands or other proceedings brought against us by a third party, to the extent that

such claim, suit, action or other proceeding brought against us is based on or arises in connection with

your use of the pack, any breach by you of these terms and conditions or a claim that your use of the

pack infringes any intellectual property rights of any third party or is libellous or defamatory, or otherwise

results in injury or damage to any third party.

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