5K Training Plan
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!
