Intermediate Level 5km Programme.

Intermediate Level 5km Programme.

Fitness level Required:

The ability to run 5km without stopping.

Programme involves 2 running sessions + 1-3 CrossFit sessions each week. 

This programme will suit individuals that already have a good base level of strength and fitness built up from doing CrossFit regularly.

 

4 x 4 Week blocks + 1 Week taper.

 

Block 1:

Week 1: Run 1: 800m x 2, 3 mins walk or jog between intervals. Run 2: 10 min Tempo

Week 2: Run 1: 800m x 3, 3 mins walk or jog between intervals. Run 2: 12 min Tempo

Week 3: Run 1: 800m x 4, 3 mons walk or jog between intervals. Run 2: 14 min Tempo

Week 4: Run 1: 20 mins easy pace run. Run 2: 20 mins easy pace run.

 

Block 2:

Week 1: Run 1: 800m x 3, 2 mins walk or jog between intervals. Run 2: 12 min Tempo

Week 2: Run 1: 800m x 4, 2 mins walk or jog between intervals. Run 2: 14 min Tempo

Week 3: Run 1: 800m x 5, 2 mins walk or jog between intervals. Run 2: 16 min Tempo

Week 4: Run 1: 25 min easy pace run. Run 2: 25 mins easy pace run.

 

Block 3:

Week 1: Run 1: 800m x 4, 2 mins walk or jog between intervals. Run 2: 14 min Tempo

Week 2: Run 1; 400m x 6, 1 min rest between intervals. Run 2: 14 min Tempo

Week 3: Run 1: 800m x 5, 2 min rest between intervals. Run 2:  16 Fartlek Run (speed play)

Week 4: 30 min easy pace run. Run 2: 30 min easy pace run.

 

Block 4:

Week 1: Run 1: 800m x 5, 2 mins walk or jog between intervals. Run 2: 16 min Tempo

Week 2: Run 1: 400m run x 8, I min walk or jog between intervals. Run 2: 18 min Fartlek Run

Week 3: Run 1: 800m x 6, 1 min walk or jog between intervals. Run 2: 18 min Tempo run.

Week 4: 30 min easy pace. Run 2: 400m run x 10, 1 min walk or jog between intervals.

 

Taper:

Run 1: 30 mins easy pace run

Run 2: 25 mins easy pace run & 5 x 100m strides @400m pace

5km race. June 1st.

 

Intervals:

Interval running is fast paced running with a regular break.  

Tempo:

Tempo running increases your ability to maintain a sustained steady pace. Don’t start out to quick, it is better to slightly increase pace as the time goes by rather than go out too fast and end up running lowly at the end. It will closely mimic race day pace.

Fartlek Run:

Fartlek is Swedish for ‘speed play’. It’s a fun way to run. It’s non – structured interval training. For example you can run easy for 5 mins to warm up then run fast for a few mins, then jog easy, then run fast up a hill, jog down the other side, sprint to a lamp post, jog for a few mins, run a fast lap of the park etc. Just make it up as you go along.

Gerard McAuliffe

CrossFit Mallow

Majestic Business Park.     

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