FLM 2009

LUCOZADE RUNNING:
TRAINING FOR A 5K

The 5 km race is the perfect event for the beginner who seeks to build up their confi-
dence. For the more experienced runner the challenge remains - finding the speed and
speed endurance for an event that is between middle and long distance running.

Experience and fitness are the two key factors that will determine youre potential. Most
good runners will seek to dip below 20 min; whilst most beginners or intermediates will
look to beat 30 min. This factsheet details three 4-week starter training programmes,
based on the following definitions:

The primary aim of most individuals is to begin exercise in a hydrated state with
normal plasma electrolyte (principally sodium) levels.

Fluid replacement during exercise should approximate sweat and urine losses, or at
the very least maintain hydration at less than a 2% body mass reduction.

To ensure rapid and complete recovery from dehydration, individuals are

recommended to consume 1.5 L of fluid for each kilogram of body mass lost as sweat.

INTRODUCTION
Beginner (> 30 min): You are not running, or have only run a small amount in
the past.

Intermediate (20-30 min): You can comfortably complete 30 min at a moderate pace.

Experienced (< 20 min): You are running 3-5 times per week, over a range of
intensities.

NB: How to read the programme table below

WEEK ONE
Session Number of Reps Time Recovery Pace
1 5 2 min 2 min walk Easy

Run for 2 minutes at an easy pace, walk for a further 2 minutes, and repeat five times
(reps), for a 20 minute training session in total.

An Easy pace is defined as running at a pace that you would score at 3-4 on a scale
of 1-10, i.e. you should be able to hold a conversation. A Moderate pace is defined at
5-6, i.e. you are pushing yourself a little harder but you can always finish the session as
prescribed without fatiguing. A Hard pace is defined at 7-9, i.e. running slightly above
your comfort zone, but you can finish each rep. However, the last few reps should be a
push to complete.

All sessions should start with an appropriate warm up and finish with an appropriate
warm down. That way you will reduce the risk of injury, ensure the quality of the training
session, and also enhance your recovery.
BEGINNER
The focus of the beginner is to increase the length of time (duration) that you can run
without stopping. This is done through continuous running (2-4 sessions/week), slowly
increasing the duration of your runs whilst maintaining intensity at an easy to moderate
level.
WEEK ONE
Session Number of Reps Time Recovery Pace
1 5 2 min 2 min walk Easy
2 5 2 min 2 min walk Easy
3 4 4 min 3 min walk Easy

WEEK TWO
Session Number of Reps Time Recovery Pace
1 5 2 min 2 min walk/jog Easy
2 8 1 min 2 min walk Moderate
3 4 4 min 2 min walk Easy

WEEK THREE
Session Number of Reps Time Recovery Pace
1 5 4 min 1 min walk/jog Easy
2 10 1 min 1 min walk Moderate
3 2 8 min 2 min walk Easy

WEEK FOUR
Session Number of Reps Time Recovery Pace
1 5 5 min 1 min walk/jog Easy
2 10 2 min 1 min walk Moderate
3 3 10 min 2 min walk/jog Easy

INTERMEDIATE
The focus is to blend your continuous runs (30-60 min duration: easy/moderate intensity)
with interval based training, i.e. 4-6 bouts of 2-4 min at race pace interspersed with jog
recovery (30-90 s). The number of sessions per week will vary from 2-5.

WEEK ONE
Session Number of Reps Time Recovery Pace
1 1 20 min n/a Easy
2 4 4 min 2 min walk/jog Moderate
3 1 25 min n/a Easy

WEEK TWO
Session Number of Reps Time Recovery Pace
1 1 25 min n/a Easy
2 6 2 min 2 min walk/jog Moderate
3 1 30 min n/a Easy
 WEEK THREE
Session Number of Reps Time Recovery Pace
1 3 8 min 2 min walk/jog Moderate
2 1 35 min n/a Easy
3 12 1 min 1 min walk/jog Moderate

WEEK FOUR
Session Number of Reps Time Recovery Pace
1 5 5 min 1 min walk/jog Moderate
2 1 40 min n/a Easy
3 12 30 sec 2 min walk Hard
4 1 30 min n/a Easy

EXPERIENCED
The focus is to improve your speed and speed endurance by incorporating into your nor-
mal training routine sessions like 10-12 repeated bouts of 200-600 m interspersed with
30-60 s jog recovery. The number of sessions per week will vary from 3-6.

WEEK ONE
Session Number of Reps Time Recovery Pace
1 2 15 min 3 min walk/jog Moderate
2 1 45 min n/a Easy
3 10 1 min 1 min walk/jog Hard

WEEK TWO
Session Number of Reps Time Recovery Pace
1 3 10 min 2 min walk/jog Moderate
2 1 60 min n/a Easy
3 12 30 min 2 min walk/jog Hard
4 1 30 min n/a Easy

WEEK THREE
Session Number of Reps Time Recovery Pace
1 5 4 min 1 min walk/jog Moderate
2 1 45 min n/a Easy
3 8 2 min 2 min walk/jog Hard
4 4 8 min 2 min walk/jog Moderate

WEEK FOUR
Session Number of Reps Time Recovery Pace
1 2 15 min 2 min walk/jog Moderate
2 1 40 min n/a Easy
3 4 4 min 3 min walk/jog Hard
4 8 2 min 1 min walk/jog Moderate

NB: Everyone should ensure a good warm up and cool down before and after all training
sessions

www.lucozade.com/running GlaxoSmithKline Group of Companies 2009