Sample 5000m Training
If you are a beginner and looking to be the next 5000m champion. Here is your weekly training program, it runs for 6 weeks and can be adjusted based on your current condition.
Please let me know if it works for you by sending me an email meshacks@hotmail.com
| Day | 5:30 – 6:00 AM | 9:30 – 10 AM | 4:30 – 5PM | Remarks |
| Monday | Long Run
1hr 20 minutes constant easy with flexibility exercises (following a general pattern) |
Progressive with a fast in the last 15minutes | ||
| Tuesday | Morning run
40minutes easy with flexibility exercises (following a general pattern) |
Intervals
– 15 min Warm-up – 10 min flexibility exercises (following a general pattern) – 5 X 1000m repeats on flat surface – Rest 3 minutes then start. – 10 min stretching (focus on tight areas) |
40minutes easy with flexibility exercises (follow a general pattern) | 100% effort, maintaining constant pace. |
| Wednesday | Track Work out
55 minutes easy with flexibility exercises after (following a general pattern) |
70% effort
Race pace! |
||
| Thursday | 40minutes easy with flexibility exercises (following a general pattern) | Gym
Core exercises + Strengthening exercises (1hr) |
40minutes easy with flexibility exercises (follow a general pattern) | 100% effort
|
| Friday | Long Run
45 minutes hard with flexibility exercises |
80% effort | ||
| Saturday | Long Run
– 15 min Warm-up – 10 min flexibility exercises (following a general pattern) – 2hrs minutes – 15 min Cool down – 10 min stretching (focus on tight areas) |
– | Very easy | |
| Sunday | Rest | Rest | Rest |