Masters 5K Training Plan 6 Week Plan [with PDF]

This masters 5K training plan is designed for masters division runners who are looking to prepare to race a 5k in 6 weeks.

It's a run/walk/cross-training program designed for masters runners who may be coming back from a training break and need a little extra structure and guidance to prepare for the fast-approaching race.

This is a 6-week training plan that offers low-intensity fartleks, easy runs, and longer runs to help you build stamina safely. This training plan was developed to help you race a 5K with only 6 weeks of preparation time while keeping the risk of injury low. 

There will be low impact cross-training recommendations to supplement harder ground contact training. If you have access to a bike (road or stationary), or pool, then please feel free to get any training minutes with those modalities when you feel the need.

Note: You will have 3 rest/off days each week. Make sure to take the recovery days seriously, as they are the times that allow your body to recover and adapt from the harder workout days.

Masters 5K Training Plan 6 Week Plan [with PDF]

Masters 5K TRAINING PLAN WEEK BY WEEK

WEEK 1

WEEK 1:

Week One Comments:

This week you will focus on setting a tone and building a small foundation for the weeks of training to come, keep it fun.

Take the walk/run workout days seriously this week to better understand how your body will feel through these sessions (they will make up the bulk of your volume during this plan).

Be specifically careful not to overdo it on the cross-training day, as this is used as a low-intensity/low-impact recovery modality.

Be sure to REST on the rest days, which means do not even go out for a strolling jog. If you feel the itch to move, then use cross-training or bike riding as a substitute, just make sure it is a low-impact exercise.

WEEK 2

WEEK 2:

Week Two Comments:

The focus this week will be to build upon your solid start last week with subtle increases in your training minutes, but keeping the general intensity similar.

Approach this week as you did with week one, treat most of your runs as easy days to let your body adapt. The longer continuous run will have a walking warm-up before you start your run.

This method will serve as our long run for this training block, as it will allow you to train for more time continuously running.

Try to go into this weekly long run with the workout mindset, don’t be afraid to run for that amount of time continuously. You will gain plenty of fitness over the next couple of weeks as you move forward.

WEEK 3

WEEK 3:

Week Three Comments:

This week we want to continue raising your weekly volume. There is less of an emphasis on quality, so for each of your runs focus on running easy and having fun.

This will increase your work capacity without increasing the risk of injury. If you do feel tired or rundown, then feel free to take an extra day off or replace a running workout with another low-impact cross-training session.

WEEK 4

WEEK 4:

Week Four Comments:

If you are feeling healthy, but tired, then we are on the right track.

This week will lower the overall volume of running but will have a focus on the quality of your runs. The fartlek workout on Monday will be a good time to place your focus on getting that heart rate up just a little bit.

This will be one of your more demanding workouts of this training program, but we will give you time afterward to recover and let the adaptations sink in.

If you need to take the Tuesday cross-training day completely off to enhance your recovery please feel free to do so.

The next two running sessions should feel easy and fun later in the week, but if you feel too tired to run then replace it with another 40-minute cross-training session.

WEEK 5

WEEK 5:

Week Five Comments:

We are increasing your training volume one more time before tapering for race day. If you are feeling healthy and ready for a little bit more, then that is great.

However, we will be careful not to overdo it this week. No need to push too hard and end up feeling fatigued and torn down going into your race.

You will have another fartlek workout on Monday, which is the big session of the week.

Try to be focused going into this workout and visualize your race throughout this session (not just the good possibilities, but also the times it might be getting hard).

After this session, you will have plenty of time to rest and recover. Take the other runs easy and conversational. Try to have a friend come with you and keep things light-hearted so you can get your mind off of the training and on having fun.

WEEK 6

WEEK 6:

Week Six Comments:

It is race week! All your hard work has been leading up to this point in time. You are probably feeling a mix of excitement and nervousness, but it will all dissipate once the gun goes off.

Your training volume is being cut down just a little to help you better absorb all of your training. The key pre-race workout is on Monday, so enjoy that as your final preparation for race day, and then the rest of the week will include a cross-training day and an easy run.

We want to keep you in a similar weekly rhythm and routine but are going to be careful not to overdo it so close to performance time. Keep the cross-training and easy run sessions fun and conversational, there is no need to press at this point.

In the words of all the old school coaches out there, “the hay is in the barn”. You have prepared for this well and will be ready to go on the day that it counts.

Now that we have covered this week of training, let’s talk about your ideal race week mindset and preparation.

Very little should change in the week of the race. Approach every activity the same as you would on any other week. Save yourself the mental energy of worrying about the race all week, as it will only tire you out more.

Just live your normal life, and your body will know exactly what to do because you have been training for this. Although spicy food items are not recommended, do not change your diet either, whatever your body perceives as normal is what you should be feeding it.

For sleep, try to get plenty of it, but don’t stress out if you have a couple of restless nights (they are normal).

Furthermore, aside from your training sessions, try to remove yourself from the running environment as much as possible, as this will probably only make you more nervous about your performance. Other than these points, you should be ready to go!

On Race Day, stick to your normal pre-race routine and don't let the adrenaline of the race get you out of your comfort zone especially at the beginning of the race. Try to get to your goal race pace within the first mile.

If you can do that and hold it, you have a really good chance of reaching your goal. Once you get to the last 1/2 mile or 1/4 mile, focus on feeling smooth and fast to the finish line.

That time will be made up for the time it took you to get to your race pace. You are ready to go, so stay relaxed, smooth, and have fun letting it rip out there on the course!

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