5K Base Training Schedule

To build the speed and endurance needed to succeed in the 5k, it is imperative that training begins months in advance.For the first four weeks, an athlete will run about 60-90 minutes per session at least four days a week. Intermediate and more experienced athletes can run for longer for a stronger base.

Below is a sample 4-5 week workout for 5K+ runner.

Note - The workout list below is NOT a training program. You should develop one with your personal coach to adjust.

Warm up properly before these workouts. This includes bodyweight training, stretching, and exercises. For best results, perform these workouts at the speeds and distances described with extreme focus and a competitive spirit.

Drills sourced from Richard Bruce*

DRILLS

Jog 30m after each drill and do each drill over 20m unless specified

Knee to Chest

Knee to opposite elbow

Knee Roll to Outside

Frankenstein High 30m

A-Skip

B-Skip

Loose High Skip 30m

Lunge

Carioca 30m and back

40m sprint X 2: Rest 20”

Information on how to perform drills can be found here

STRETCHES

Lying figure 4; 2 x ea. leg(E.L.)

Modified Hurdler 2 E.L.

Butterfly Stretch

Fire Hydrant or Hurdle Alternative

Scorpion 5 each side

Ironman 5 each side

Ironman 5 each side

EXERCISES

Body Weight

25 Push Ups

60 Second Plank

20 T Push Ups

30 Sec. Side Plank each side

30 Deep Squats

Core

20 V-Sit Up

30 side crunch each side

30 second boat pose

40 leg lift each leg

10 L –Overs

SUNDAY

90 minute Aerobic Run. @ low heart rate, nice and easy.

This is part recovery and part aerobic development.

MONDAY

  1. Core / Bodyweight

  2. Stretching

TUESDAY

75 minute Aerobic Run

WEDNESDAY

  1. Core / Bodyweight

  2. RECOVERY 40 minutes relaxed run

  3. Stretching

THURSDAY

75 minute Aerobic Run

FRIDAY

  1. Core / Bodyweight

  2. RECOVERY 40 minutes relaxed run

  3. Stretching

SATURDAY

60 minute Aerobic Run

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Usain Bolt Workout Routine

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Track Athlete Bodyweight Conditioning - Pre Season (Part 2)