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