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Download and Print your running program

5km Running Program

Welcome to your 5km online running program. The 5km distance is one of the shorter endurance running events. The 5km distance may be used by new runners beginning the sport or an experienced runner who prefer shorter events. Training for a 5km involves slightly lower training distances at higher intensities. More aerobic intervals of 3-10 minutes are used as well as a weekly strength training program. The 5km program is a perfect place to introduce yourself to running.

Program Structure

The programs contain 4-5 exercise sessions per week. Each week contains a strength, a interval, 1-2 medium runs and a longer run. There are specific warm ups to perform before each strength and interval session. If you're experiencing tightness you can also include a stretching routine post run, designed to improve mobility around the hips and ankle joints. 

Interval Session Warm ups

The interval session warm up functions to both prevent immediate injury and to improve running technique and performance. Perform the interval session warm up before each interval session

Strength session warm ups

The strength session warm up focuses on improving range of motion and strength in some key area which are commonly tight or weak in distance runners. Perform the strength session warm up prior to each strength training session

Choosing your running program

The beginners program has been designed for those who can run for 1 minute to 10 minutes without break. The 5km beginners program is slightly easier than the beginners programs over other distances. 

The intermediate program is for the fit non runner, or the less fit trained runner. The intermediate program will give you confidence before the event, taking you beyond race distances in training.Experienced runners after a low mileage program may also benefit from this program. 

The advanced program is for the sub-elite regular runner and the naturally gifted runner. This program will help you achieve the best time possible for a program that utilizes 4-5 days of training

Use the table below to help you select your running program. If you're in the middle of two programs you may need to slightly adjust your training distances to an average of the programs. If your goal is a higher level of performance then choosing the harder program is recommended, if finishing rather then time is your desire then go with the easier program

Running Articles

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Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 
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