Perform on a 5 km race - in 8 weeks

Intermediate 8 weeks 3x/week
article rating 4.6/5 26

To follow this programme, you must have already completed a 5 km run.

We propose a progressive programme over 8 weeks where you'll run for increasingly long periods with gradually decreasing recovery times.
Ideally, your sessions will be scheduled on Tuesday, Thursday and Sunday.

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

Week 1 - Getting to know the paces

This week, we will gently get to know the paces.

  • 01. VO2max 2x 8x (30 sec - 30 sec)
  • 02. 1 hour of jogging on flat terrain
  • 03. VO2max 8x (1min30sec - 50 sec)

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.

  • 04. VO2max 2x 10x (45 sec - 40 sec)
  • 05. 1h15min of jogging on flat terrain
  • 06. 10x 30 sec of hill training

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!

  • 07. 12x (1 min 30 sec - 1 min)
  • 08. 1h15min of jogging on hilly terrain
  • 09. VO2max 6x (3 min - 1 min 30 sec)

Week 4 - Regeneration week

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

  • 10. 45 min of jogging + 5 accelerations
  • 11. 45 min of jogging + 5 accelerations
  • 12. 1h of jogging + 5 accelerations

Week 5 - Heavy training schedule

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

  • 13. 10x 45 sec of hill training
  • 14. 1h of jogging on flat terrain
  • 15. VO2max 5x (4 min - 2 min)

Week 6 - Second week of intensive training

This is the toughest week, so hang in there!

  • 16. VO2max 15x (45 sec - 30 sec)
  • 17. 1h15min of jogging on flat terrain
  • 18. 8x 2 min of hill training

Week 7 - Third demanding week

This is the final week of intensive training. You may not yet be able to feel the benefits of the training because of the fatigue.
After one week with a lighter workload to recover from the work done so far, your performance will have improved since you started the programme!

  • 19. Short VO2max effort 2x 7x (40 sec - 30 sec)
  • 20. 1h of jogging on hilly terrain
  • 21. 3 x (3 min - 2 min - 1 min)

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

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

  • 22. VO2max 12x (30 sec - 30 sec)
  • 23. 40 min of jogging + 5 accelerations
  • 24. warming up for the day of the race

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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