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Training plan

5k sub 25min

Training plan

5k sub 25min

Week 1

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Tempo Tuesday

Warm-up Run: 10min 10x400m
Pace: 4.50min/km
Rest: 1min
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

25min - 30min
Pace: 6.30min/km

Optional: Cross Training for example 60min Bike

Thursday

On Run Club

6-7km
Pace: 6.30min/km

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Rest day

Sunday

CNDO Run Club

Week 2

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Tempo Tuesday

Warm-up Run: 10min 10x500m
Pace: 4.50min/km
Rest: 1min
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

35min
Pace: 6.30min/km

Optional: Cross Training for example 60min Bike

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Drills + Strides

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Rest day

Sunday

CNDO Run Club

Week 3

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Tempo Tuesday

5x800m
Pace: 5.00min/km
Rest: 90sec
+
4x200m fast
Rest: 1min
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

40min
Pace: 6.30min/km

Optional: Cross Training for example 60min Bike

Thursday

On Run Club

6-7km
Pace: 6.30min/km

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Rest day

Sunday

CNDO Run Club

Week 4

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Tempo Tuesday

Warm-up Run: 10min
5x1k
Pace: 5.00min/km
Rest: 60sec
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

40min
Pace: 6.30min/km

Optional: Cross Training for example 60min Bike

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Drills + Strides

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Rest day

Sunday

CNDO Run Club

Week 5

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Tempo Tuesday

Warm-up Run: 10min 2x1,6k
Pace: 5.00min/km
Rest: 90sec + 3x1k
Pace: 4.50min/km
Rest: 90sec
Cool-down Run: 10min

Wednesday

Tuesday

Tuesday

Easy Running

40min
Pace: 6.30min/km

Optional: Cross Training for example 60min Bike

Thursday

On Run Club

6-7km
Pace: 6.30min/km

Friday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

Saturday

Rest day

Sunday

CNDO Run Club

Week 6

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Tempo Tuesday

Warm-up Run: 10min 12x200m Pace: fast
Rest: 90sec
Cool-down Run: 10min

Wednesday

Rest day

Thursday

On Run Club

6-7km
Pace: 6.30min/km
incl. Strides + Drills

Friday

Rest day

Saturday

Activation

20min Jog plus Drills + Strides
(what you have learned at the On Run Club)

Sunday

5k Race
sub 25min

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.