Couch to 5k: Training program

5000m or 5k is a wonderful event for a stamina runner. You chose the right event and with proper 5k training schedule you have a good chance in winning. For a runner with stamina, the probability of winning a 5k is more than 1500m event. 1500m is very difficult and you need speed, strength and a lot of endurance with stamina to finish successfully. In 5k even if you are a little back in the beginning of the race, you have time to pick up but in 1500m it is very difficult to come up unless you are that experienced.

Just jogging everyday is not going to help you out in competition. You need capabilities like speed, stamina, striding rhythm, breathing technique, etc to run 5000m with ease. Through jogging you won't get all these abilities. But i strongly recommend for athletes with no experience to do jogging or walking or jogging and walking combined so that you can do beginner training program with ease. Do jogging and walking for at least a week before going for a 5k training plan.

Excluding the pre-preparation the training for 5k is for 6 months. Every two months the difficulty level increases.

Pre-preparation for 5k

Couch to 5k: Beginner training program

Couch to 5k: Intermediate training program

Couch to 5k: Advanced training program




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Couch to 5k: Advanced training program

The following running training program is for 2 months. Be ready with a good sports gear as this is very essential for training. Follow the training program sincerely to have good results. Don't take breaks between days because this will turn your training program ineffective.
  

Monday 

Today you train to improve your sprinting ability.

Sets 

60x1- Sprint with your maximum speed for 60m and then slowly walk back the path you ran.

80mx2- Now sprint 80m and then walk back slowly.

100mx2- Now sprint 100m and then walk back.

150x2- Now sprint 150m and walk back.
(Do 2 sets of each)

Tuesday 

Today again you train to improve your sprinting ability.

Sets 

200x6- Sprint with your maximum speed for 200m and then slowly walk 200m. Now you are ready for your next set. You should do 6 sets of 200m.

Wednesday  

Today you train for endurance.

Sets 

400x6- Stride with your 80% speed for 400m and then walk for 400m slowly. You should do 6 sets but don't push yourself too hard.

Thursday 

Today again you train for endurance.

Sets 

800x6- Stride with your 70-75% speed for 800m and then walk slowly for 400m. Do 6 sets of 800m as mentioned.

Friday 

Today you train to improve your stamina.

Sets 

1000x6- Stride with your 70-75% speed for 1000m and then walk for 400m. Do 6 sets of 1000m as mentioned.
 

Saturday 

Today again you train to improve your stamina.

Sets 

Continuous running- Run continuously for 45-60 minutes. You might get bored if you run in ground, so you can run where ever you want to. Exploring new roads, streets, etc will never make you tired.

Sunday 

Take rest which is very important.



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Couch to 5k: Intermediate training program

The following running training program is for 2 months. Be ready with a good sports gear as this is very essential for training. Follow the training program sincerely to have good results. Don't take breaks between days because this will turn your training program ineffective.
  

Monday 

Today you train to improve your sprinting ability.

Sets 

50x2- Sprint with your maximum speed for 50m and then slowly walk back the path you ran.

60mx2- Now sprint 60m and then walk back slowly.

80mx2- Now sprint 80m and then walk back.

100x2- Now sprint 100m and walk back.

Tuesday 

Today again you train to improve your sprinting ability.

Sets 

200x5- Sprint with your maximum speed for 200m and then slowly walk 200m. Now you are ready for your next set. You should do 5 sets of 200m.

Wednesday  

Today you train for endurance.

Sets 

400x5- Stride with your 80% speed for 400m and then walk for 400m slowly. You should do at least 4 sets but don't push yourself too hard.

Thursday 

Today again you train for endurance.

Sets 

800x5- Stride with your 70-75% speed for 800m and then walk slowly for 400m. Try to do at least 4 sets but 5 sets will give best results.

Friday 

Today you train to improve your stamina.

Sets 

1000x5- Stride with your 70-75% speed for 1000m and then walk for 400m. If your breathing is fine after walking then do another 1000m. Try to do at least 4 sets but 6 sets will give best results.
 

Saturday 

Today again you train to improve your stamina.

Sets 

Continuous running- Run continuously for 30-45 minutes. You might get bored if you run in ground, so you can run where ever you want to. Exploring new roads, streets, etc will never make you tired.

Sunday 

Take rest which is very important.

After this go for advanced training program. 


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