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

Support Our Campaign

We rely on the generosity of the public to fund our work and so far together we have achieved great things! Please do continue to support us so we can provide future generations in Ireland with the resources to recognise and talk about their emotions, and equip them to navigate the ever-changing world around them as they grow

FIND OUT MORE

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.
3649