5K Training Plan using Beachbody on Demand
This 6 Week Training Plan is primarily for runners who have already ran a 5K and is interested in setting a PR (personal record). With this running plan, which includes some speed work and strength training (using Beachbody on Demand Fitness), you will soon be on your way to setting personal records!
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WEEK 1
Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 5-10 min tempo run, 5 minute cool down)
Day 3 - Easy Run (20-25 min)
Day 4 - Rest Day or (P90X Yoga, X2 Yoga, X3 Yoga)
Day 5 - Fast Intervals (5 min warm up, run 4X 400 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch + P90X One on One Killer Abs Workout
Day 7 - Easy Run (20-25 min)
WEEK 2
Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 10-15 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 3X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 10-15 min. tempo run, 5 minute cool down)
WEEK 3
Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 10-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30-40 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 5X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 10-20 min tempo run, 5 minute cool down)
WEEK 4
Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (35-45 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 8X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)
WEEK 5
Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 20-25 min tempo run, 5 minute cool down)
Day 3 - Easy Run (40-50 min)
Day 4 - P90X Plyometrics or X3 Triometrics or Insanity Plyometric Cardio Circuit
Day 5 - Fast Intervals (5 min warm up, run 8X 400 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 20-25 min tempo run, 5 minute cool down)
WEEK 6
Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30-40 min)
Day 4 - P90X Plyometrics or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 10X 200 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X Stretch
Day 7 - Race Day! =)
**Notes:
Tempo Run - Run about 30-40 seconds slower than your desired 5K race pace.
Easy Run - Run at a slow comfortable recovery pace
Fast - This interval pace should be around 30-60 seconds faster than your planned 5K race pace.
Beachbody on Demand - 30 Day Free Trial <-------------<<
If you do not have Beachbody on Demand (digital fitness library), simply replace the workouts with similar workouts, OR you can get a Beachbody on Demand 30 Day Free Trial by clicking here, cancel anytime! After the Free Trial, it's only $13 per month billed quarterly. With Beachbody on Demand, you will have access to over $2000 worth of Beachbody Fitness Programs with new workouts added monthly! Take your workouts and training to the next level and have your workouts at your finger tips, anytime and anywhere!
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Related Links:
- Combining Running with P90X
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