Perform on a 5 km race - in 8 weeks

Intermediate 8 weeks 4x/week
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To follow this programme, you must have already completed a 5 km run.

We propose a progressive programme over 8 weeks where you will run for increasingly long periods with gradually decreasing recovery times.

Ideally, you will train on Tuesday, Thursday, Saturday and Sunday.

You need to have Decathlon Coach application to launch this program !

Week 1 - Discovering the paces

This week, we will gently start to discover the paces.

  • 01. VO2max 2x 8x (30 secs - 30 secs)
  • 02. 45 minutes of jogging
  • 03. VO2max 8x (mins 1 min 30 secs - 50 secs)
  • 04. 1 hour of jogging on flat ground

Week 2 - First hill training session

First hill training session this week. Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.
You must maintain the same normal stride that you would have on flat terrain.

  • 05. VO2max 2x 10x (45 secs - 40 secs)
  • 06. 1 hr of jogging
  • 07. 10x 30 secs of hill training
  • 08. 1 hr 15 mins of jogging on flat terrain

Week 3 - Gradual lengthening of the running times

The required interval training is very demanding. Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 09. VO2max 12x (1 min 30 secs - 1 min)
  • 10. 1 hr of jogging
  • 11. VO2max 6x (3 mins - 1 min 30 secs)
  • 12. 1 hr 30 mins of jogging on flat terrain

Week 4 - Week of regeneration.

The training workload drops significantly this week so that you can recover from the effort made during the previous weeks.

  • 13. 45 minutes of jogging
  • 14. 45 minutes of jogging
  • 15. 1 hr 15 mins of jogging on flat terrain
  • 16. rest

Week 5 - Heavy training schedule

This week is tough, but don't worry, we are there to help you reach your objective!

  • 17. 15x 30 secs of hill training
  • 18. 45 minutes of jogging
  • 19. VO2max 5x (4 mins - 2 mins)
  • 20. 1 hour of jogging on flat ground

Week 6 - Second week of intensive training

This is the toughest week, so hang in there!

  • 21. VO2max 15x (45 secs - 30 secs)
  • 22. 1 hr of jogging
  • 23. 8x 2 mins of hill training
  • 24. 1 hr 15 mins of jogging on flat terrain

Week 7 - Third demanding week

This is the final week of intensive training. You may not yet be able to notice the benefits of the training because of fatigue.
After one week with a lighter workload to incorporate the work done so far, your performance will only improve when you have started this programme!

  • 25. Short VO2max effort 2x 10x (40 secs - 30 secs)
  • 26. 1 hr of jogging
  • 27. VO2max 3x (3 mins - 2 mins - 1 min)
  • 28. 1 hr 30 mins of jogging

Week 8 - Objective: run a good time over 5 kilometres!

You have nearly reached your objective. Hang in there, you will make it!

  • 29. VO2max 12x (30 secs - 30 secs)
  • 30. 45 minutes of jogging
  • 31. 20 mins of jogging + 5 accelerations
  • 32. Warm-up for race day

Coach advice

"You want to run a good time over 5 km. To achieve this, we propose several types of sessions according to the number of training sessions that you want to do each week."
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