5K Prep
Branch Fitness
Endurance Training / 4 weeks
Prepare for your next 5K race with this four week training program designed for intermediate runners.
Outline

Prepare for your next 5K race with this four week training program. This program consists of five days of training every week. Each week consists of a pace run, tempo run, weight training, sprint training, and a long run. This program is meant for advanced beginner to intermediate runners. You should already be comfortable running three miles at a time. Follow this program four weeks out from your next 5K race or event to get back in running shape or to set your next PR.

Mondays (or Day 1's depending on your schedule) are pace runs. These runs help establish your base running pace. Each week, the mileage increases slightly. Record your times and splits to give you a baseline for performance on a week to week basis. Be sure to warm up and stretch before and after each workout to prevent injury. A foam roller is also a good investment to help aide in your day-to-day recovery and prevent injury.

Tuesdays in this program are tempo runs. Tempo runs consist of running for a short period of time at a moderate pace, followed by running at a fast pace for a short period of time. Tempo runs help you build your speed thresholds.

Wednesday in this program is reserved for weight training. The weight training in this program is geared at targeting the major muscles of your upper body as well as major muscle groups in your legs that are not used as heavily during your runs. The weight training workouts are performed in supersets with limited rest and a high tempo to improve your muscular endurance and mirror the intensity of your runs.

Thursday is a rest day.

Friday is sprint training circuits. In addition to a light run, you perform several circuits of sprints, combined with upper body and core exercises. Sprints help you improve your speed thresholds, and also help you train mentally for your race. Pushing yourself after you are fatigued will help you mentally and physically when you hit the two mile marker of your 5K.

Saturdays are saved for long runs. Each week the runs increase in mileage to help you prepare for your race.

Sunday is a rest day.

Week 1
1
5K Prep - Week 1 - Pace Run
Cardio & Conditioning
2
5K Prep - Week 1 - Tempo Run
Cardio & Conditioning
3
5K Prep - Strength Training
Upper Body / Lower Body / Core
4
5
5K Prep - Week 1 - Sprints & Core
Cardio & Conditioning / Core
6
5K Prep - Week 1 - Long Run
Cardio & Conditioning
7
Ad8b26b5b06b60455bd9f7ed66cb78437b954f8b
1 Set

Run

2.0 miles
Superset - 4 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
Bb271d5ad6d79887552af37c8138dff77ae593b0
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
4859b4b3e78ac56b675b5f61cadf55ae0093ba6c
1 Set

Run

1.0 miles
Circuit - 4 Sets
400.0 meters
400.0 meters
400.0 meters
400.0 meters
10 reps
10 reps
10 reps
10 reps
30 reps
30 reps
30 reps
30 reps
1 Set

Run

1.0 miles
Week 2
1
5K Prep - Week 2 - Pace Run
Cardio & Conditioning
2
5K Prep - Week 2 - Tempo Run
Cardio & Conditioning
3
5K Prep - Strength Training
Upper Body / Lower Body / Core
4
5
5K Prep - Week 2 - Sprints & Core
Cardio & Conditioning / Core
6
5K Prep - Week 2 - Long Run
Cardio & Conditioning
7
109f67b213ad5fff433a6b88ee7d6ec5841a2d56
1 Set

Run

3.0 miles
Superset - 4 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
Bb271d5ad6d79887552af37c8138dff77ae593b0
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
06cdf5e13fedc358430b01381c60df6102326aae
1 Set

Run

1.0 miles
Circuit - 4 Sets
400.0 meters
400.0 meters
400.0 meters
400.0 meters
10 reps
10 reps
10 reps
10 reps
30 reps
30 reps
30 reps
30 reps
1 Set

Run

1.0 miles
Week 3
1
5K Prep - Week 3 - Pace Run
Cardio & Conditioning
2
5K Prep - Week 3 - Tempo Run
Cardio & Conditioning
3
5K Prep - Strength Training
Upper Body / Lower Body / Core
4
5
5K Prep - Week 3 - Sprints & Core
Cardio & Conditioning / Core
6
5K Prep - Week 3 - Long Run
Cardio & Conditioning
7
52e0a3f3821309956d131783e777ce40dd42b7af
1 Set

Run

4.0 miles
Superset - 4 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
Bb271d5ad6d79887552af37c8138dff77ae593b0
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
8acecb99dab715688464988e7644d632a2f4a66b
1 Set

Run

2.0 miles
Circuit - 3 Sets
800.0 meters
800.0 meters
800.0 meters
10 reps
10 reps
10 reps
30 reps
30 reps
30 reps
Week 4
1
5K Prep - Week 4 - Pace Run
Cardio & Conditioning
2
5K Prep - Week 4 - Tempo Run
Cardio & Conditioning
3
5K Prep - Strength Training
Upper Body / Lower Body / Core
4
5
5K Prep - Week 4 - Sprints & Core
Cardio & Conditioning / Core
6
5K Prep - Week 4 - Race Day Prep
Cardio & Conditioning
7
5K Prep - Week 4 - Race Day
Cardio & Conditioning
935006e6b444a42c112e1086535cdc5b4198496d
1 Set

Run

4.0 miles
Superset - 4 Sets
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
Bb271d5ad6d79887552af37c8138dff77ae593b0
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 3 Sets
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
Superset - 4 Sets
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
25 reps
Ab2c2d6109b824044004d67d543d101da9433a35
1 Set

Run

2.0 miles
Circuit - 4 Sets
400.0 meters
400.0 meters
400.0 meters
400.0 meters
10 reps
10 reps
10 reps
10 reps
20 reps
20 reps
20 reps
20 reps
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