Rathfarnham 5k Training Schedules

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Details

Created on Saturday, 07 July 2012 20:20

Adam Jones is Coaching Manager of Rathfarnham WSAF,AAI Qualified Coach, Fitness Professional Ireland Member. He was awarded the inaugural Athletics Ireland Coach of the Year in 2007.

If you have already entered or intend running in this event I am outlining below some training advice that will help to get you in super shape and run a personal best and have a really enjoyable experience. The time available from now until race day is eleven weeks. Now I am sending the first phase of training, of four weeks duration. This first phase is the conditioning or preparation phase. These second phase also for four weeks is the consolidation phase and finally the last phase of three weeks is the tapering and finishing phase.

5k Training (Part 3)

September 3rd 2012 (Less than 3 weeks to go!!!)

You are almost there with less than three weeks to go. Following the programme will have improved your pace and endurance. The race will now be easier and you time will be faster. Have a great Rathfarnham 5K.

Week 9        3rd September
Monday        45 minutes easy Running
Tuesday        8 x 500M with 1 minute breaks between each
Wednesday        Rest Day
Thursday        50 minute easy Running
Friday        Rest Day
Saturday        10 Easy 20 Steady 10 easy
Sunday        35 Minutes Easy Running
        
Week 10        10th September
Monday        45 minutes easy Running
Tuesday        6 x 500M with 1 minute breaks between each
Wednesday        Rest Day
Thursday        40 minute easy Running
Friday        Rest Day
Saturday        10 Easy 20 Steady 10 easy
Sunday        35 Minutes Easy Running
        
Week 11        17th September
Monday        35 minutes easy Running
Tuesday        4 x 500M with 1 minute breaks between each
Wednesday        Rest Day
Thursday        50 minute easy Running
Friday        Rest Day
Saturday        30 Mins easy
Sunday        Rathfarnham 5K
        
Week 12        24th September
Monday        Rest Day
Tuesday        30 minutes Jog
Wednesday        Rest Day
Thursday        30 minute easy Running
Friday        Rest Day
Saturday        Rest Day
Sunday        35 Minutes Easy Running
        
Week 12 is for recovery from the 5K Race

Easy running should be at comfortable conversation pace depending on your level of fitness.
Steady Running is moving up a gear and feeling the effects of breathing and exertion of muscles. Occasional comment to your running mates may be possible.
The 500M intervals with rest period in between should be run strongly but with even pace throughout. The recovery period is intended to bring Heart rate back to lower level but not necessarily back to resting rate. This programme is intended to improve fitness level and achieve better time for your 5K Race. It is important that if you have an illness or any medical condition that you consult with your doctor before engaging on any exercise programme, examples would be obesity, asthma, diabetes or any heart condition. 

 

 Week 1 - 9th July

Monday	40 minutes easy running
Tuesday	3 x 1Km with 3 minute break between each
Wednesday	Rest day
Thursday	45 minute easy running
Friday	Rest day
Saturday	10 Easy 10 Steady 10 Easy
Sunday	30 minutes easy

 Week 2 - 16th July

Monday	40 minutes easy running
Tuesday	3 x 1Km with 3 minute break between each
Wednesday	Rest day
Thursday	45 minute easy running
Friday	Rest day
Saturday	10 Easy 15 Steady 10 Easy
Sunday	30 minutes easy

 

Week 3 – 23rd July
Monday	40 minutes easy running
Tuesday	5 x 1Km with 3 minute break between each
Wednesday	Rest day
Thursday	45 minute easy running
Friday	Rest day
Saturday	10 Easy 15 Steady 10 Easy
Sunday	35 minutes easy

 Week 4 –  30^th July

Monday	40 minutes easy running
Tuesday	5 x 1Km with 2 minute break between each
Wednesday	Rest day
Thursday	45 minute easy running
Friday	Rest day
Saturday	10 Easy 15 Steady 10 Easy
Sunday	35 minutes easy

 Consolidation Phase

This phase follows on the first four weeks training you will have completed by now. You will have adjusted to the different types of running and be well able to undertake this middle or consolidation phase. You should enjoy this phase having completed phase one. This one will be more fun as you get a great feeling of fitness and achievement. Good luck with the training and don’t forget to make sure you have entered for the 5K on 23^rd September. We will send you the final phase of training at the end of phase two.

 Week 5 - 6^th August

Monday                 45 minutes easy Running

Tuesday                 3 x 1Km with 2 minute break between each

Wednesday            Rest Day

Thursday               50 minute easy Running

Friday                    Rest Day

Saturday                10 Easy 15 Steady 10 Easy

Sunday                  30 minutes easy

 Week 6 - 13^th August

Monday                 45 minutes easy Running

Tuesday                 4 x 1Km with 2 minute break between each

Wednesday            Rest Day

Thursday               50 minute easy Running

Friday                    Rest Day

Saturday                10 Easy Run 20 Steady 10 Easy

Sunday                  30 Minutes easy

 Week 7 - 20^th August

Monday                 45 minutes easy Running

Tuesday                 5 x 1Km with 2 minute break between each

Wednesday            Rest Day

Thursday              50 minute easy Running

Friday                    Rest Day

Saturday                10 Easy 20 Steady 10 Easy

Sunday                  35 Minutes Easy Running

 Week 8 - 27^th August

Monday                 45 minutes easy Running

Tuesday                 5 x 1Km with 2 minute break between each

Wednesday            Rest Day

Thursday               50 minute easy Running

Friday                    Rest Day

Saturday                10 Easy 20 Steady 10 easy

Sunday                  35 Minutes Easy Running

 Easy running should be at comfortable conversation pace depending on your level of fitness. Steady Running is moving up a gear and feeling the effects of breathing and exertion of muscles. Occasional comment to your running mates may be possible.

The 1Km intervals with rest period in between should be run strongly but with even pace throughout. The recovery period is intended to bring Heart rate back to lower level but not necessarily back to resting rate.

This programme is intended to improve fitness level and achieve better time for your 5K Race. It is important that if you have an illness or any medical condition that you consult with your doctor before engaging on any exercise programme, examples would be obesity, asthma, diabetes or any heart condition. Running is fun and beneficial to health if undertaken sensibly.

If you wish to receive specialised personal coaching please let us know and we will provide that service on a professional basis. You will be mailed the second phase training module at the end of the first period.

If any further information will help please let us know.

 Adam Jones

AAI Qualified Coach

Fitness Professional Ireland Member

Email: This email address is being protected from spambots. You need JavaScript enabled to view it.