5k Road/Track Race - 40:00 - Written by Jeff Thies
Plan Length: 8 Weeks
This is a plan for aspiring Sub 40 minute 5k runners. This plan best fits an athlete who wants to complete their first 5k. This plan is tailored to build up the amount of continuous running up to 5k.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Walk - Jog
Like every training plan, it's important to start out at a manageable effort. The goal is to get comfortable with running. Start with a 5:00 walk to warm up the body and muscles and then jog for 30 seconds. do this 3 times before walking 5:00 as a cool down.
Planned: 21:30
Rest Day - Rest Day
Take today as a rest day. It's okay be be sore following yesterdays training. If up to it, go for a walk and explore.
Walk - Walk
30-40 minutes of walking. Doesn't need to be hard or strenuous, just getting into the routine of going outside or getting on the treadmill for activity
Run - Walk - Jog
Like every training plan, it's important to start out at a manageable effort. The goal is to get comfortable with running. Start with a 5:00 walk to warm up the body and muscles and then jog for 30 seconds. do this 4 times before walking 5:00 as a cool down.
Planned: 27:00
Rest Day - Rest Day
Take today as a rest day. It's okay be be sore following yesterdays training. If up to it, go for a walk and explore.
Walk - Walk
30-40 minutes of walking. Doesn't need to be hard or strenuous, just getting into the routine of going outside or getting on the treadmill for activity
Run - Walk - Jog
Like every training plan, it's important to start out at a manageable effort. The goal is to get comfortable with running. Start with a 5:00 walk to warm up the body and muscles and then jog for 30 seconds. do this 6 times before walking 5:00 as a cool down.
Planned: 27:00
Other 5K & 10K Road/Track Plans
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