[av_heading tag=’h3′ padding=’10’ heading=’The 5k:’ color=” style=” custom_font=” size=” subheading_active=” subheading_size=’15’][/av_heading]
[av_textblock]
Below are options for 5k runners of all levels. Read the descriptions to find the best one for your needs. Before purchasing, you should understand this legal info!
[/av_textblock]
[av_tab_container position=’top_tab’ boxed=’border_tabs’ initial=’1′]
[av_tab title=’True Beginner’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
The 5k True Beginner program is an excellent starter program for the non runner looking to enter the running community. The aim of this program is to take a person who has not run at all and train them to jogging/running for 30 minutes continuously in 20 weeks. I recommend this program for anyone looking to take that first step into the jogging/running community. Even if your eventual goal is a marathon, but haven’t run at all, this is the place to start!
[av_button label=’$14.95 Add to Cart’ link=’manually,https://www.e-junkie.com/ecom/gb.php?c=cart&i=1037964&cl=87217&ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’] [av_button label=’View Cart’ link=’manually,http://www.e-junkie.com/ecom/gb.php?c=cart;cl=87217;ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’yes’ icon=’ue859′ font=’entypo-fontello’]
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 1:30 Minutes10 min walk, 1:00 walk/1 minute run for 10 min, 10 min walk. | Off Day or cross train- yoga, weights, bike, elliptical, etc. | 30 Minutes10 min walk, 1:00 walk/1 minute run for 10 min, 10 min walk. | Off Day or cross train- yoga, weights, bike, elliptical, etc. | 30 Minutes10 min walk, 1:00 walk/1 minute run for 10 min, 10 min walk. | 30 Minutes10 min walk, 1:00 walk/1 minute run for 10 min, 10 min walk. | Off Day or cross train- yoga, weights, bike, elliptical, etc. |
[/av_tab]
[av_tab title=’Just Finish’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
This program is a transitional program from the walk/jog starting program to a completely running program. The final goal of this program is to run a 5k race without stopping. This program starts at 4.5 miles/week and reaches 13 miles/week. This program is perfect for transitioning from a run/walk program to more structured training.
[av_button label=’$14.95 Add to Cart’ link=’manually,https://www.e-junkie.com/ecom/gb.php?c=cart&i=1038476&cl=87217&ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’] [av_button label=’View Cart’ link=’manually,http://www.e-junkie.com/ecom/gb.php?c=cart;cl=87217;ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’yes’ icon=’ue859′ font=’entypo-fontello’]
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 10:Walk 5 minutesRun 2 milesWalk 5 minutes | Off Day or cross train- yoga, resistance training, cycle, etc. | Walk 5 minutesRun 3 milesWalk 5 minutes | Off Day or cross train- yoga, resistance training, cycle, etc. | Walk 5 minutesRun 2 milesWalk 5 minutes | Off Day | Walk 5 minutesRun 3 milesWalk 5 minutesRun 1 mileWeek Total: 10 miles of running |
[/av_tab]
[av_tab title=’Beginner’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
This program takes the beginner from the stages of simply running to adding structured workouts and aiming towards a specific end goal. The 12 week schedule takes this runner from 15 miles per week to a peak of 23 miles per week. More importantly, the schedule introduces the runner to higher performance methods of training.
[av_button label=’$14.95 Add to Cart’ link=’manually,https://www.e-junkie.com/ecom/gb.php?c=cart&i=1038729&cl=87217&ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’] [av_button label=’View Cart’ link=’manually,http://www.e-junkie.com/ecom/gb.php?c=cart;cl=87217;ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’yes’ icon=’ue859′ font=’entypo-fontello’]
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 5:Easy 3 milesRefer to pace chart for appropriate pace. | Fartlek:1 mile @ easy 1-2 pace. 6×1 minute hard (95%) with 1 minute easy. Cool down 1 mile. ~4 miles total | Day Off or Cross Train | Warm up 1 mile @ Easy 1 paceThreshold: 3 miles @ ½ marathon paceCool down 1 mile @ Easy 1 pace | Day Off or Cross Train | Easy 3 milesRefer to pace chart for appropriate pace. | Easy 5 miles @ Easy 1 to Easy 2 pace on intensity chart. WeekTotal: 20 miles |
[/av_tab]
[av_tab title=’Intermediate’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
This program is designed for the recreational runner looking to attempt a few races over a series of training. The progrma take the runner from 30-50 miles per week, at peak. The program introduces more structured intervals and different types of workouts to help the competitive rec runner reach their personal bests with moderate mileage. This schedule is 12 weeks in design.
[av_button label=’$14.95 Add to Cart’ link=’manually,https://www.e-junkie.com/ecom/gb.php?c=cart&i=1047553&cl=87217&ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’] [av_button label=’View Cart’ link=’manually,http://www.e-junkie.com/ecom/gb.php?c=cart;cl=87217;ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’yes’ icon=’ue859′ font=’entypo-fontello’]
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 6:Easy 5 miles @ Easy 1-2 pace | Speed:Warm up 1 mile5x1k @ 10k pace w/600 jog recoveryCool down 1 mileTotal:7 miles | Off Day or Cross Train | Tempo: warm up 2 miles, 3 miles @ ½ marathon pace, cool down 2 miles.7 miles total | Easy 5 miles @ Easy 1-2 pace | Easy 5 miles @ Easy 1-2 pace.Finish run with 6×10 second striders | “Long” 10 miles @ Moderate PaceWeekly Total: 39 miles |
[/av_tab]
[av_tab title=’Advanced’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
This program is intended for the competitive racer. It is not necessarily inteded for the runner looking to run several races, rather the runner looking to run a couple of races- very fast! The mileage tops out in the mid 60 miles per week range and is set up for three competitive races. The entire schedule lasts for 13 weeks.
[av_button label=’$14.95 Add to Cart’ link=’manually,https://www.e-junkie.com/ecom/gb.php?c=cart&i=1049452&cl=87217&ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’] [av_button label=’View Cart’ link=’manually,http://www.e-junkie.com/ecom/gb.php?c=cart;cl=87217;ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’yes’ icon=’ue859′ font=’entypo-fontello’]
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 5:Easy 8 miles @ Easy 1-2 paceFinish w/ 6×10 second strides | Speed:Warm up 2 miles, 5x1k @ goal 5k pace, with 400 jog recovery, cool down 2 milesTotal: ~8 miles | Easy 6 miles @ Easy 1-2 pace | 10 miles @ moderate pace | Easy 8 miles @ Easy 1-2 pace | Easy 8 miles @ Easy 1-2 paceFinish w/ 6×10 second strides | Long 14 miles @ Easy 1-2 paceWeekly total: 62 miles |
[/av_tab]
[av_tab title=’Elite’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
This schedule is intended for a regional or national class runner attempting a serious attempt a major time goal (like sub 15 or sub 14 minutes). The schedule is 13 weeks in duration, peaking out in the upper 80 miles per week. This schedule is intended for only a couple serious attempts at a fast race.
[av_button label=’$14.95 Add to Cart’ link=’manually,https://www.e-junkie.com/ecom/gb.php?c=cart&i=1049714&cl=87217&ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’] [av_button label=’View Cart’ link=’manually,http://www.e-junkie.com/ecom/gb.php?c=cart;cl=87217;ejc=2′ link_target=’_blank’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’ size=’small’ position=’left’ icon_select=’yes’ icon=’ue859′ font=’entypo-fontello’]
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 5:Easy-Moderate 10 milesFinish w/ 8×10-15 second striders | Speed: Warm up 3 miles. 16×400 @ 5k pace with 400 jog recovery. Cool down 3 miles.Total: 12 miles | Easy 1-Easy 10 miles | Tempo: warm up 3 miles, 6 miles @ marathon pace, cool down 3 milesTotal: 12 miles | Easy 1-Easy 10 miles | Long (Easy to Moderate) 16 miles | Easy 10 milesWeekly Total:80 miles |
[/av_tab]
[/av_tab_container]