5km Training Plan needed

martyeds · 06-06-2012 2:16pm #1

I would be grateful if some fellow board member could help me out here.
I an a relative newcomer when it comes to running. I started running on a treadmill back in Sep 2011 (did my first 5km on treadmill in time of 34 mins, kept at it without any proper training and got it down to 23 mins 18 seconds).
Then after putting it off on countless occasions i took the plunge and went running outdoors. Everyone told me that it would be a major difference from the running i was used to.....and boy were they right. Did my 5km in over 29 mins and was shattered when i completed.
After a month or 2 now i am more comfortable running on the road. I am constantly doing my 5km run anything between 24 mins 50 seconds to 25 mins 10 seconds.
I have been looking online for a training plan to suit my needs. I would like to reduce my time. Most training plans i have found is for people who run around 5 times per week or failing that, some plans which i have found is for people to help them get to the 5km distance, and i am capable of doing that.

I work 10 hour shifts and when i am not at working i am minding my 2 children who are both under the age of 3, so i normally only get to go for a run 3 nights per week.
Is there anyone on here who could do me a training plan based on the above info. I am hoping to run a 5km race in end of June or early July.

Joining my local running club would be too awkward as i usually dont get to run until after 9pm.
Many Thanks
Marty

spurscormac · 06-06-2012 2:36pm

For only 3 nights a week, I'd go with...

1 x 6 miles tempo run, maybe starting with 4 & building to 6 over time.

1 x intervals session, don't need a track for this, just a location and a plan.
Start with 200m or so, find a spot to do it, and do maybe 5x200, with either a 30s rest between. Make sure to warm up & cool down first by jogging to & from the intervals location.
Vary your intervals every week, do 300s, 400s, even 800s if you're up to it, and give yourself more time off between longer distances.
Try and keep your times steady for the session & stick to your rest times to get the best benefit - don't be tempted to take an extra 5 secs or so.

1 x long slow run, start with 7 miles & slowly increase to 10/11. Make sure this is a SLOW pace, as its about getting out for longer time rather than speed.

I've been pretty much using a version of this all year, and it helps with a variety of distances, from 5k to half marathon.

macinalli · 06-06-2012 3:52pm

The plan above will improve you, but could be tricky if you're training on your own. If you're new to running then getting the pace right for tempo runs will take getting used to. I know you can't access a running club but if there was some friends/colleagues that run, then these would be great to try and join.

If you keep running at the same pace all the time, you'll just stop improving after a while. Variety is key, but doing it right takes a bit of experience.

Timmaay · 06-06-2012 5:32pm

martyeds wrote: »

Joining my local running club would be too awkward as i usually dont get to run until after 9pm.

I still wouldn't let that rule it out for you, for all ya know some of their athletes mightn't train until 9pm also, even if not, clubs are a great source of advice, their coaches can still do out sessions and bring you along. Many runners are members of a club but don't train with the club due to clashes etc. Also its always good to be part of a team for any races etc.

martyeds · 06-06-2012 6:43pm

spurscormac wrote: »

For only 3 nights a week, I'd go with...

1 x 6 miles tempo run, maybe starting with 4 & building to 6 over time.

1 x intervals session, don't need a track for this, just a location and a plan.
Start with 200m or so, find a spot to do it, and do maybe 5x200, with either a 30s rest between. Make sure to warm up & cool down first by jogging to & from the intervals location.
Vary your intervals every week, do 300s, 400s, even 800s if you're up to it, and give yourself more time off between longer distances.
Try and keep your times steady for the session & stick to your rest times to get the best benefit - don't be tempted to take an extra 5 secs or so.

1 x long slow run, start with 7 miles & slowly increase to 10/11. Make sure
this is a SLOW pace, as its about getting out for longer time rather than speed.

I've been pretty much using a version of this all year, and it helps with a variety of distances, from 5k to half marathon.

Thanks very much for your reply.
I am showing my ignorance here but i am not quite sure what a "tempo run" is. I have checked it on google but can not grasp it. Take for instance, when i do my 5km run, i normally aim to pace myself and do each of the first 4km in or around 5 mins. Then push myself a little bit more for the final km. According to my conversation chart i am running at an average of 12km per hour. If i do a tempo run, what should i aim for?

Clearlier · 06-06-2012 9:00pm

martyeds wrote: »

Thanks very much for your reply.
I am showing my ignorance here but i am not quite sure what a "tempo run" is. I have checked it on google but can not grasp it. Take for instance, when i do my 5km run, i normally aim to pace myself and do each of the first 4km in or around 5 mins. Then push myself a little bit more for the final km. According to my conversation chart i am running at an average of 12km per hour. If i do a tempo run, what should i aim for?

You are not alone! There are lots of different definitions of a tempo run.

I think that it's an interesting challenge to devise a training plan that only involves 3 days of running a week. I think that Spurscormac has done a pretty good job of it if you're looking to prepare for a race in a few weeks.

For the tempo run in this instance I'd advise a pace where you could squeeze out a word or two if you had to but you'd much rather focus on maintaining your pace. I'd make it last for 20 minutes and add on 2 mins per week. (I expect it would be something around the pace that you're running your 5k's at now).

For the intervals you could try something like 6*1k @4:30mins/km and 3*2k@4:45 pace. Adjust those paces if you like but make sure that they're a bit faster than your tempo run.

The long run is all about time on your feet. If as it sounds like you run 5k's for every one of your runs then this will be something of a departure. You should be easily able to hold a conversation. If you have run for 35mins+ before I'd suggest you try and run for 35mins this weekend and see how you get on. Assuming that you manage that relatively comfortably add on 5mins each week.

In all of your runs keep your form as good as you possibly can - running tall is the best way I've heard it being put, don't slouch. On the week of your race reduce the length of the intervals but maintain the pace and change the tempo run to a 20 min comfortably paced run (somewhere in between your longer run and your tempo pace).

If you're going to continue running after the race then I'd modify the plan slightly so that instead of intervals each week I'd do:

Week 1 - long intervals (e.g. 3* 8mins, 2*12mins, 4*6mins)
Week 2 - a longer run (about 75% of the time of your actual long run but very slightly faster)
Week 3 - hills - something like 8*3mins, 12 * 2mins etc.) - essentially you're doing shorter intervals on a slope
Week 4 - repeat week 2 but for a shorter run as part of an easier week maybe 50-60% of your previous long runs length

I'd leave the tempo more or less as it is although once you get to 40 mins I'd stop there - you could play around with a slightly harder run for less time (min 20 mins) and/or a slightly easier run for a longer time (max 1 hour).

The long run is all about increasing the length of time on your feet. You can stop when you get to 2 hours.

All the time as you increase your training load you should see your performances improve but once you reach the limits I've suggested you'll see improvements taper off quite quickly. If you have the time any kind of core work will help you avoid injury. Stretching is worth keeping in mind but I'm not going to suggest what you should do as I know people who never ever stretch and never get injured and I know other people who get injured if they don't stretch every day.

Most of all, don't forget to enjoy it!

martyeds · 07-06-2012 6:13pm

Thanks very much for your reply and advice.
I would like to add a few things and ask a few questions if you dont mind.

""I think that Spurscormac has done a pretty good job of it if you're looking to prepare for a race in a few weeks. ""

In actual fact the upcoming race is not of any real importance to me....well it is, in the fact that it will be the first time i have competed in a race but just not finishing last will be my main aim. Also i would like to be able to say that i took part in a 5km race.

""For the tempo run in this instance I'd advise a pace where you could squeeze out a word or two if you had to but you'd much rather focus on maintaining your pace. I'd make it last for 20 minutes and add on 2 mins per week. (I expect it would be something around the pace that you're running your 5k's at now).""

So am i correct in saying that i am basically doing my tempo run pace already. I usually maintain that pace for the first 4km at present, so i should just increase my time spent running week by week.

""For the intervals you could try something like 6*1k @4:30mins/km and 3*2k@4:45 pace.Adjust those paces if you like but make sure that they're a bit faster than your tempo run.""

I am not really sure what you mean by "" 6*1km @4.30 mins/km and 3*2km @4.45 pace"" Do you mean i should run 6km at a pace of 4.30 per km in one go. OR run 6 seperate 1km at that particular pace?

""The long run is all about time on your feet. If as it sounds like you run 5k's for every one of your runs then this will be something of a departure. You should be easily able to hold a conversation. If you have run for 35mins+ before I'd suggest you try and run for 35mins this weekend and see how you get on. Assuming that you manage that relatively comfortably add on 5mins each week.""

Yeah thats correct. I just head out a few nights per week and run 5km. The only time i feel out of breath is when i finish as i normally try and push myself in the final half km.

""If you have the time any kind of core work will help you avoid injury. Stretching is worth keeping in mind but I'm not going to suggest what you should do as I know people who never ever stretch and never get injured and I know other people who get injured if they don't stretch every day.""

I spend around 5 mins before and after my run doing a bit of stretching. Nothing too fancy, just the king of strecthing i did in my GAA playing days.

""Most of all, don't forget to enjoy it!""

That is the thing i found most surprising...I AM ACTUALLY ENJOYING IT.

When i starting running in the gym it was to lose a bit of weight, i was not what you would call overweight but i did have a bit of a belly. With the help of eating less fatty foods, cutting out snacks and regular exercise....i lost just over a stone in 5 weeks. After that i kept running as i was enjoying and i feel a lot healthier too.

Many Thanks
Marty

Clearlier · 08-06-2012 8:31am

martyeds wrote: »

Thanks very much for your reply and advice.
I would like to add a few things and ask a few questions if you dont mind.

""I think that Spurscormac has done a pretty good job of it if you're looking to prepare for a race in a few weeks. ""

In actual fact the upcoming race is not of any real importance to me....well it is, in the fact that it will be the first time i have competed in a race but just not finishing last will be my main aim. Also i would like to be able to say that i took part in a 5km race.

""For the tempo run in this instance I'd advise a pace where you could squeeze out a word or two if you had to but you'd much rather focus on maintaining your pace. I'd make it last for 20 minutes and add on 2 mins per week. (I expect it would be something around the pace that you're running your 5k's at now).""

So am i correct in saying that i am basically doing my tempo run pace already. I usually maintain that pace for the first 4km at present, so i should just increase my time spent running week by week.

""For the intervals you could try something like 6*1k @4:30mins/km and 3*2k@4:45 pace.Adjust those paces if you like but make sure that they're a bit faster than your tempo run.""

I am not really sure what you mean by "" 6*1km @4.30 mins/km and 3*2km @4.45 pace"" Do you mean i should run 6km at a pace of 4.30 per km in one go. OR run 6 seperate 1km at that particular pace?

""The long run is all about time on your feet. If as it sounds like you run 5k's for every one of your runs then this will be something of a departure. You should be easily able to hold a conversation. If you have run for 35mins+ before I'd suggest you try and run for 35mins this weekend and see how you get on. Assuming that you manage that relatively comfortably add on 5mins each week.""

Yeah thats correct. I just head out a few nights per week and run 5km. The only time i feel out of breath is when i finish as i normally try and push myself in the final half km.

""If you have the time any kind of core work will help you avoid injury. Stretching is worth keeping in mind but I'm not going to suggest what you should do as I know people who never ever stretch and never get injured and I know other people who get injured if they don't stretch every day.""

I spend around 5 mins before and after my run doing a bit of stretching. Nothing too fancy, just the king of strecthing i did in my GAA playing days.

""Most of all, don't forget to enjoy it!""

That is the thing i found most surprising...I AM ACTUALLY ENJOYING IT. When i starting running in the gym it was to lose a bit of weight, i was not what you would call overweight but i did have a bit of a belly. With the help of eating less fatty foods, cutting out snacks and regular exercise....i lost just over a stone in 5 weeks. After that i kept running as i was enjoying and i feel a lot healthier too.

Many Thanks
Marty

I wouldn't be terribly surprised if all of you runs were currently done at tempo pace. This suggests that you would handle a 20min tempo without great difficulty so I'd suggest a 10 min warm up before and a 5 min cooldown after. The warm up should start off very slowly and build up pace. The cool down should be jogged slowly.

The intervals are 6 separate 1km runs. They're hard runs but not all out. Initially you're taking enough rest to fully recover - maybe 2-3 mins (but keep moving). As you get closer to a target race you'll reduce the rest and jog during it. I should have noted earlier that you don't need to start off with 6kms of work, 3 or 4kms is plenty to start off with but build up to 6kms over time. Make sure you do a similar warm up and cool down as for the tempo run.

It's generally agreed that static stretching before a run is a bad idea. Dynamic stretching is a good idea. Personally I start off each run very slowly and let my body warm up that way. If you need to increase your flexibility it really should be done as a separate session.

Glad you're enjoying it! There's a training log sub-forum here. It can be helpful to track progress over time and for some it can be a motivating factor.

5km Training Plan needed

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