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Training Schedules:
Active Beginner
10K to Marathon
Personalized
Training Schedules:
If you have a special race coming up, would like to lose
weight or get in better shape, want to get your times down,
hipstars.com
can hire Paul Greer to put together a personalized work out for
you. Paul puts together personalized programs exclusively for
the hipstars.com community. Paul trains beginners, college students,
club and recreational runners and elite athletes including Olympic
contenders. Email
paul by clicking here. We
have 6 week programs. Tell us where you are
right
now
in your
training
(absolute
beginners are welcome too), and what you would like to achieve.
Let us know if you want a running regimen, or a whole program with
diet, weight, stretching and plyometric routines and supplements.
We have programs with several nutrition companies and can tailor
a program to fit just you. No goals are too big or too small. Paul
looks forward to hearing from
you.
|
5K
and 10K Training Schedule -
6 weeks
5K and 10K Training Schedule
Week 1
Day 1: 45 - 60 minutes (Weights)
Day 2: 5 X 800/300's whereby run an 800 at 5K pace , jog a 200; Run a 300 at
faster than 5K pace. 400 jog recovery between sets.
Day 3: 45 - 60 minutes (Weights)
Day 4: 45 minutes and 8 X 100 strides
Day 5: REST (Weights)
Day 6: 45 minute run
Day 7: 1 hour 30 minute long run
Week 2
Day 1: 45 - 60 minutes (Weights)
Day 2: 12 X 400's at 5K pace with 1 minute rest between each interval.
Day 3: 45 - 60 minutes (Weights)
Day 4: 45 minutes and 10 X 100 strides
Day 5: REST (Weights)
Day 6: 50 minute run
Day 7: 1 hour 30 minute long run
Week 3
Day 1: 45 - 60 minutes (Weights)
Day 2: 6 X 800's at 5K pace with 400 jog between each interval.
Day 3: 45 - 60 minutes (Weights)
Day 4: 45 minutes and 10 X 100 strides
Day 5: REST (Weights)
Day 6: 60 minute run
Day 7: 1 hour 30 minute long run
Week 4
Day 1: 50 - 60 minutes (Weights)
Day 2: 1 mile simulation: 1 X 400/1 X 600/1 X 400/1 X 200 with
200 jog recovery between intervals at 1 mile race pace.
Day 3: 50 - 60 minutes (Weights)
Day 4: Tempo Run: 5K at 10K pace
Day 5: REST (Weights)
Day 6: 60 minute run and 10 X 100 strides
Day 7: 1 hour 30 minute long run
Week 5
Day 1: 50 - 60 minutes (Weights)
Day 2: 5000 Simulation: 1st 800 at 5K Goal pace; next 3 laps at
10K pace; last 7 laps at 5K pace.
Day 3: 45 minute easy run (Weights)
Day 4: Fartlek: 5min hard/4 min easy/4 min hard/3 min easy/3 min
hard/2 min easy/2 min hard/1 min easy/1 min hard. The hard paces
are all at 5K pace.
Day 5: REST (Weights)
Day 6: 60 minute run and 10 X 100 strides
Day 7: 1 hour 30 minute long run
Week 6
Day 1: 55 - 60 minutes (Weights)
Day 2: 3 X 1 mile Cutdowns at 10 seconds faster each consecutive
interval. (400 jog recovery between each interval)
Day 3: 55 - 60 minutes (Weights)
Day 4: Tempo run: 1 hour at 15K race pace
Day 5: REST (Weights)
Day 6: 60 minute run and 10 X 100 strides
Day 7: 1 hour 30 minute long run |
