Momentum-Magazine

5wksto5k
A quick-start plan for beginners
Week 1 Start Slow, Build a Base
Trust the training over the WHOLE five weeks and be patient.
Start your training by building an aerobic base – allow time
for your body to adapt.
Week 2 Strengthening Your Foundation
Runs will begin to increase in length, though intensity is
kept very moderate.
For participants starting with run-walks, walk times will begin
to decrease and runs will increase.
Week 3 Interval Training: Body and Mind
Interval training helps train the mind to deal with higher intensity effort.
Now is the time to run hard when prescribed, and rest when prescribed.
Week 4 Training for Peak Week
Intervals in Week 4 will help train the threshold effort you can sustain
for a period of at least 10 minutes.
As training intensity increases, overall training volume will reduce.
It’s important to decrease volume to ensure the program’s most difficult, and
arguably most important, sessions are completed with high-quality effort.
Week 5 Congratulations and Good Luck!
Week 5 is not the time to “squeeze in” training.
A few, very short and hard but controlled efforts
will help fine tune your body for racing.
Do not overdo it – the work is done!
Workout Plan
Walk
Jog
Easy Pace
Sprint Gym Day Off/
Rest
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
WK 1
20 MIN
2 MIN
8X
2 MIN
OR
2 MIN
8X
2 MIN
WK
2
30 MIN
4 MIN 2 MIN
4X
OR
4 MIN 2 MIN
4X
WK
3
8 MIN 4 MIN
3X
OR
6 MIN 2 MIN
4X
OR
6 MIN 2 MIN
4X
WK
4
10 MIN 3 MIN
2X
OR
8 MIN 2 MIN
4X
OR
8 MIN 2 MIN
4X
WK
5
10 MIN 3 MIN
3X
OR
30 MIN
1 MIN 30 SEC
3X
48 / MOMENTUM