Advanced 5K Program

advanced-5k-program

5K Advanced Training Program designed by Sports Med Ireland exclusively for A Lust for Life.

Glossary: W/U=Warm Up, MB=Medicine Ball (3kg), DB=Dumbbell

MONDAY – EASY RUN:

  • 25 minute easy run at conversational pace

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Reaching Lunge X 10
  • DB Row X 10 Each Side
  • Core Drill X 10 Sec Holds

WEDNESDAY – INTERVAL SESSION:

  • W/U 10 minute easy jog
  • 5 X 400m run at fast pace with 400m easy jog/walk between each – Time should be consistent for each fast run
  • 10 minute easy jog to finish

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Rev Lunge X 10

C2 X 3 Sets

  • DB Goblet Squat X 10
  • Incline Push Up X 10
  • Glute Bridge X 10

SATURDAY – LONG RUN

  • W/U 10 min very easy
  • 30 min easy jog at conversational pace

SUNDAY – EASY RUN

  • W/U 10 min very easy
  • 20 min easy jog at conversational pace

MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:

  • 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
  • 15 minute easy jog

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Reaching Lunge X 10
  • DB Row X 10 Each Side
  • Core Drill X 10 Sec Holds

WEDNESDAY – PROGRESSION RUN:

  • W/U 5 minute very easy jog + 10 min easy jog
  • For next 15 minutes build to moderate/hard pace
  • 5 – 10 minutes easy to finish

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Rev Lunge X 10

C2 X 3 Sets

  • DB Goblet Squat X 10
  • Incline Push Up X 10
  • Glute Bridge X 10

SATURDAY – LONG RUN

  • W/U 10 min very easy
  • 30 min easy jog at conversational pace

SUNDAY – EASY RUN

  • W/U 10 min very easy
  • 20 min easy jog at conversational pace

MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:

  • 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
  • 15 minute easy jog

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Reaching Lunge X 10
  • DB Row X 10 Each Side
  • Core Drill X 10 Sec Holds

WEDNESDAY – INTERVAL SESSION:

  • W/U 10 minute easy jog
  • 10 minute easy jog to finish
  • 6 X 400m run at fast pace with 400m easy jog/walk between each – Time should be consistent for each fast run

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Rev Lunge X 10

C2 X 3 Sets

  • DB Goblet Squat X 10
  • Incline Push Up X 10
  • Glute Bridge X 10

SATURDAY – LONG RUN

  • W/U 10 min very easy
  • 35 min easy jog at conversational pace

SUNDAY – EASY RUN

  • W/U 10 min very easy
  • 20 min easy jog at conversational pace

MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:

  • 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
  • 15 minute easy jog

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • DB Reaching Lunge X 10
  • DB Row X 10 Each Side
  • Core Drill X 10 Sec Holds

WEDNESDAY – PROGRESSION RUN:

  • W/U 5 minute very easy jog + 10 min easy jog
  • For next 15 minutes build to moderate/hard pace
  • 5 – 10 minutes easy to finish

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Rev Lunge X 10

C2 X 3 Sets

  • DB Goblet Squat X 10
  • Incline Push Up X 10
  • Glute Bridge X 10

SATURDAY – 5K TIME TRIAL

  • Look out for a 5k race that you can take part in and see how quick you can run it. Pace yourself, try not to start too fast so you can finish strongly

SUNDAY – RECOVERY DAY

MONDAY – EASY RUN:

  • W/U 10 min very easy
  • 20 min easy jog at conversational pace

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

WEDNESDAY – INTERVAL SESSION:

  • W/U 10 minute easy jog
  • 10 minute easy jog to finish
  • 7 X 400m run at fast pace with 400m easy jog/walk between each – Time should be consistent for each fast run

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

SATURDAY – LONG RUN

  • W/U 10 min very easy
  • 40 min easy jog at conversational pace

SUNDAY – EASY RUN

  • W/U 10 min very easy
  • 20 min easy jog at conversational pace

MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:

  • 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
  • 15 minute easy jog

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

WEDNESDAY – PROGRESSION RUN:

  • W/U 5 minute very easy jog + 10 min easy jog
  • For next 20 minutes build to moderate/hard pace
  • 10 minutes easy to finish

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

SATURDAY – LONG RUN

  • W/U 10 min very easy
  • 45 min easy jog at conversational pace

SUNDAY – EASY RUN

  • W/U 10 min very easy
  • 20 min easy jog at conversational pace

MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:

  • 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
  • 15 minute easy jog

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

WEDNESDAY – INTERVAL SESSION:

  • W/U 10 minute easy jog
  • 10 minute easy jog to finish
  • 8 X 400m run at fast pace with 400m easy jog/walk between each – Time should be consistent for each fast run

THURSDAY – RECOVERY DAY

FRIDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3 Sets

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3 Sets

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

SATURDAY – LONG RUN

  • W/U 10 min very easy
  • 50 min easy jog at conversational pace

SUNDAY – EASY RUN

  • W/U 10 min very easy
  • 20 min easy jog at conversational pace

MONDAY – MOBILITY/FOAM ROLLING & EASY JOG:

  • 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors
  • 15 minute easy jog

TUESDAY – STRENGTH/INJURY PREVENTION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3 Sets

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3 Sets

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

WEDNESDAY – PROGRESSION RUN:

  • W/U 5 minute very easy jog + 10 min easy jog
  • For next 10 minutes build to moderate/hard pace
  • 5 minutes easy to finish

THURSDAY – RECOVERY DAY

FRIDAY – MOBILITY + 20 MIN WALK:

  • 20 min brisk walk
  • 15 minutes of mobility for Hip Flexors, Quads, Hamstrings, Calves & Adductors

SATURDAY – 5K EVENT

SUNDAY – RECOVERY DAY

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Article by Sports Med Ireland
Sports Med Ireland was founded by Mark McCabe MSc (Sports Med), MISCP, CSCS in 2006. We operate from a state of the art functional training and rehabilitation facility in a convenient, easily accessible city centre location. Our ethos in Sports Med Ireland is very much founded in excellence and we pride ourselves in our unique, co-ordinated approach to client care, training and injury rehabilitation.
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