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

Training Programme: Week Three

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

Training Programme: Week Seven

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

Training Programme: Week Eight

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

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.