Question:

Is this a good scheldule for a novice running to train for 5k races?

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Monday: 10 am- 2.5 mile run. >> 8 pm-5 mile run. (7.5 total miles)

Tuesday: 10 am 2.5 mile run >> 5 pm-2.5 mile run. (5 total miles)

Wednesday: 10 am 2.5 mile run >> 8 pm-5 mile run. (7.5 total miles)

Thursday: 10 am 2.5 mile run >> 5 pm- 2.5 mile run. (5 total miles)

Friday: 10 am 2.5 mile run >> 8 pm 2.5 mile run. (5 total miles)

Saturday: OFF

Sunday: 1 mile (easy run)

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3 ANSWERS


  1. In a way yes, because you are putting a strain on your body by doing the same thing over and over. And 5k is only a little over 3 miles. Your legs and body need a break so you could incorporate into your weekly workout a muscular strength workout along with the cardio. Trust me your body will feel better and also your run time will increase.

    M- run 2 miles

    T- some sort of muscular strength

    W- can be sprints or even 2.5 miles

    Th- can result back to muscular strength

    Fri- boost your miles up to 3-4 miles.


  2. Thats a horrible schedule. Thats too aggresive. It's a 5k not the Boston Marathon. you could get by just by running every other day and on your long day run no more than 5 miles and make sure you rest the day before your long run not the day before your easy run.

  3. Both answer above me are a little off ........ first one that isn't enough running.  

    Running twice a day isn't good at all for a novice runner, plus you don't get the benefits of running one good time each day.  This is a 31 mile a week .......you can do 20-25 if done right.  Something like this would be better :

    Mon.  Long run 6-7 Mi.

    Tues.  Other cardio/ weights

    Wed.  Med. run tempo pace (85%) 4-5 Mi.

    Thurs. Easy run 3-4 Mi.

    Fri.    Other cardio/weights

    Sat.   Easy run 3-5 Mi.

    Sun. Off

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