Road to a 5k: Example of a Training Itinerary

My training for my upcoming 5k races in April consists of increasingly longer runs as well as increasingly heavier lifts for leg workouts over a span of several weeks or months, in order to build my muscular and cardiovascular endurance.  I like to run 3-5 times a week and go to the gym at least 3 times a week.  Today I ran a mile to warm up before I started my lifts at the gym.  My workout today consisted of:

Squats: 3 sets of 8-10 reps

Deadift: 3 sets of 5-6 reps

Dumbbell Lunges 3 sets of 10 lunges each leg

Leg Extensions: 3 sets of 10 reps

Leg Curls: 3 sets of 10 reps

This workout  is very taxing so I would suggest taking 3-4 days rest from this workout before doing it again.  Working out other muscles and running on the days in between this workout is still okay, just make sure not to overwork yourself.   Your mileage should progressively increase as you get closer to the day of your 5k.  If you get up to at least 4 miles per day, you should be pretty well off for your 5k.  Happy Training!

-Nick

Photo used from: https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjH-paWmMPSAhUF4CYKHXf6CkgQjRwIBw&url=http%3A%2F%2Fwww.menshealth.co.uk%2Fworkout%2F7-exercises-to-make-long-distance-running-easy&psig=AFQjCNFT7-oMjVJbKMaESKD4oXBpjfQqEw&ust=1488934690294041

 

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