5K Training Plan
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Knoxville Distance Project 5K Beginner Race Plan

Asian Festival May 2, 2020

This is a 9-week beginner training plan specifically geared towards the Asian Festival 5k on May 2, 2020. If you have been running a little bit or doing nothing at all – this training plan will get you to the starting line prepared and ready to run on May 2. You should know that there is no magical workout. Consistency is key and continually making “deposits” in your training will help you maximize your ability while you #ReachForRockyTop. No one particular workout is any more important than the other. Train in the moment and be engaged in the activity you’re in. If you want something more geared towards your goals and desires, you can contact me below. I hope you enjoy this experience if it’s your first 5k and it jump starts a real passion and joy for running. In working backwards from May 2, this plan has a start date of or around February 23. This is only a guide. Make sure that you take care of yourself with regular stretching. A strong strength and conditioning program is also a good asset to have to compliment this training program.

Patrick Gildea
Director/Head Coac
Knoxville Distance Project
knoxdistanceproject@gmail.com<
865.300.2700

Week 1: Develop your Routine

Monday: Easy 2 miles + Strides (4 x 30 seconds, take 1:00 recovery between)

Tuesday: Hill Repeats x 4 (30 second hill climbs, recovery is a walk down)

Wednesday: Off

Thursday: Easy 2 miles + Strides (4 x 30 seconds, take 1:00 recovery between)

Friday: Fartlek 4 x 1:00 with 1:00 recovery   

Saturday: Easy or Off

Sunday: Long Run 3 miles

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Week 2: Stay Consistent

Monday: Easy 2 miles + Strides (6 x 30 seconds, take 1:00 recovery between)

Tuesday: Tempo (10:00 Steady)

Wednesday: Off

Thursday: Easy 2 miles + strides (6 x 30 seconds, take 1:00 recovery between)

Friday: Reps 2 x 6:00 with 2:00 recovery

Saturday: Easy

Sunday: Long Run 3 miles

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Week 3: Get up get on, get out of the door

Monday: Easy 2 miles + Strides (6 x 30 seconds, take 1:00 recovery between)

Tuesday: Hill Repeats x 4 (60 second hill climbs, jog back down easy)

Wednesday: Off

Thursday: Easy 2 miles + Strides (6 x 30 seconds, take 1:00 recovery between)

Friday: Fartlek 1:00 easy, 1:00 moderate, 1:00 hard x 3

Saturday: Easy

Sunday: Long Run 4 miles, 20/40 close. 20 seconds push, relaxed for 40 seconds

Week 4: Keep On Truckin’

Monday: Easy 3 miles + Strides (8 x 30 seconds, take 1:00 recovery between)

Tuesday: Tempo: 8:00 steady, 2:00 recovery, 4:00 Tempo

Wednesday: Off

Thursday: Easy 2 miles + Strides (8 x 30 seconds, take 1:00 recovery between)

Friday: Reps 2 x 8:00 with 3:00 recovery

Saturday: Off

Sunday: Long Run (4)

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Week 5: Spent A Little Time on the Mountain

Monday: Easy 3 miles + Strides (8 x 30 seconds, take 1:00 recovery between)

Tuesday: Tempo (16:00)

Wednesday: Easy + 2 miles + Strides (8 x 30 seconds, take 1:00 recovery between)

Thursday: Off

Friday: Fartlek 2:00 easy, 2:00 moderate, 2:00 hard x 2

Saturday: Easy 3 miles

Sunday: Long Run 4 miles

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Week 6: Built To Last

Monday: Easy + Strides (10 x 30 seconds, take 1:00 recovery between)

Tuesday: Reps 2 x 10:00 with 4:00 recovery

Wednesday: Easy

Thursday: Off

Friday: Hill Repeats x 6 (45 second hill climbs, jog back down easy)

Saturday: Easy + (10 x 30 seconds, take 1:00 recovery between)

Sunday: Long Run 4 miles

Week 7: The Golden Road (To Unlimited Devotion)

Monday: Easy 3 miles

Tuesday: Easy 2 miles + Strides (10 x 45 seconds, take 1:00 recovery between)

Wednesday: Reps 3 x 8:00 with 2:00 recovery

Thursday: Off

Friday: Easy 3 miles + Strides (8 x 30 seconds, take 1:00 recovery between)

Saturday: Easy 2 miles

Sunday: Long Run 4 miles, 20/40 close. 20 seconds push, relaxed for 40 seconds

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Week 8: Tons of Steel

Monday: Off

Tuesday: Easy 3 miles + Strides (8 x 30 seconds, take 1:00 recovery between)

Wednesday: 10 x 2:00 with 1:00 recovery

Thursday: Easy 2 miles + Strides (8 x 30 seconds, take 1:00 recovery between)

Friday: Easy 3 miles

Saturday: Easy 4 miles + 20/40 finish. Push for 20 seconds, relaxed for 40 seconds

Sunday: Off/Easy

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Week 9: #ReachForRockyTop

Monday: Easy 2 miles (6 x 30 seconds, take 1:00 recovery between)

Tuesday: Tempo 20:00 Steady

Wednesday: Easy 2 miles

Thursday: Easy 1 -2 miles + Strides (6 x 30 seconds, take 1:00 recovery between)

Friday: Off

Saturday: Asian Festival – Year of The Mouse 5k

Sunday: Rest and contact Knoxville Distance Project for further training!

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