5k running plan week 5

Your 5k Race Week…

how to run 5 k

This is the week you get ready for the 5k event.

The training plan is designed to get your ‘competition ready’ and designed to help you show up to the starting line fresh, rested and properly fueled for excellence.

Don’t forget that even what you eat for dinner two nights before your race will impact your performance.

The video below provides a step by step guide :

Planning your 5k Race Day

You have worked so hard over the last four weeks, now is the time to take it to the finish line!

The nutrition tips you have learned from the “5 Weeks to 5K” program are especially important in the days leading
up to your event. Make sure you show up to the start line fresh, rested and properly fueled for excellence.

TWO NIGHTS OUT

What you eat for dinner two nights before your race will impact your performance more than any other meal.

This should be your carbo-loading night, the time for you to splurge on extra pasta, sweet potatoes or other carbohydrates. This will ensure that your body’s carbohydrate stores are fully topped off and that you will have as much fuel in the tank as possible.
Keep in mind, however, that for a short race like a 5K, carbohydrate loading is not as critical as it would be for an endurance event or a marathon.

For your purposes, we recommend eating about 50 g to 75 g carbs for dinner, or about 0.5 g of carbs for every pound of body weight, as well as about 30 g of protein.

THE DAY BEFORE

Try to avoid excess salty and fatty foods and alcohol the day before the event. On the other hand, suddenly trying to over-engineer your nutrition program will not help you at this point either. The key is to consume foods you normally eat instead of trying anything drastic that may upset your system. If possible, focus on getting a balance of carbohydrates, lean proteins and some healthy fats.

THE MORNING OF THE RACE

Try to eat a light breakfast or enjoy a shake approximately two hours before the start of your event but try to have practised with a particular breakfast during training to ensure it works for you.. Strive to consume a combination of carbs, protein and a small amount of fat. In the early parts of this program, we suggested a number of healthy meal options to consume prior to any exercise.

PRE-RACE NUTRITION

Begin your warm-up about 30 minutes before the gun goes off, keeping it light so as not to burn energy unnecessarily.
Be sure to time your warm-up, so you finish just before the race starts.

YOUR PHYSICAL WARM-UP

Warm up as you would on any training day. Perform about 5 to 10minutes of easy jogging and add in three to four accelerations lasting five to ten seconds each. Work through your normal stretching routine, helping to loosen up your muscles and increase your range of motion. Remember, you are warming up just enough to get the blood flowing and your legs moving, but don’t overdo it – when the gun goes off, you’ll want to leave it all on the course.

Training Plan Week 5

Select below for your 5th week training plan :


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Beginner

Jog 10 mins, Walk 3 mins

repeat x 3

Rest or walk

Rest

Jog 30 mins

Rest

Sprint 1 min, Jog 30 Secs

repeat x 3

Rest

Intermediate

Medium Run 10 mins, Walk or Jog 3 mins

repeat x 3

Rest or walk

Rest

Medium Run 5 min, Jog 30 Secs

repeat x 3

Rest

Sprint 1 min, Jog 30 Secs

repeat x 3

Rest

Advanced

Hard Pace 10 mins, Jog 3 mins

repeat x 3

Rest

Rest

Hard Pace 5 min, Jog 30 Secs

repeat x 3

Rest

Sprint 1 min, Jog 30 Secs

repeat x 3

Rest

.

More information

Main Running Index

One to One Running Diet Advice