5 Km Taper Program

Detailed below is a five week 5 km taper program leading up to the race at the end of the 5th week. It should be stressed that this program needs to be supported by general and specific strength training, mobility and psychology programs.

Before you start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. It is also recommended that before commencing the 5 week program that you complete a 6 month program of general strength training and endurance training in which time you run between 15 to 30 miles a week

Week 1

• 4 × 400 metres at 5 km pace - 5% : recovery 400 metres jog
• 6 × 100 metres hill : recovery walk down hill
• 3 × 1200 metres at 5 km pace : recovery 4 minutes
• 30 to 40 minute easy steady running

Week 2

• 4 × 400 metres at 5 km pace - 5% : recovery 400 metres jog
• 3 × 1200 metres at 5 km pace : recovery 4 minutes
• 30 to 40 minute easy steady running

Week 3

• 4 × 600 metres at 5 km pace - 5% : recovery 600 metres jog
• 8 × 100 metres hill : recovery walk down the hill
• 3 × 1600 metres at 5 km pace : recovery 4 minutes
• 30 to 40 minute easy steady running

Week 4

• 4 × 600 metres at 5 km pace - 5% : recovery 600 metres jog
• 3 × 1600 metres at 5 km pace : recovery 4 minutes
• 30 to 40 minute easy steady running

Week 5

• 3 × 1600 metres at 5 km pace : recovery 4 minutes
• 5 days before the race : 5 × 600 metres at 5 km - 5% : recovery 400 metres jog
• 4 days before the race : 4 × 600 metres at 5 km - 5% : recovery 400 metres jog
• 3 days before the race : 3 × 600 metres at 5 km - 5% : recovery 400 metres jog
• 2 days before the race : 2 × 600 metres at 5 km - 5% : recovery 400 metres jog
• Day before the race : Rest
• RACE

Warm up and cool down

Each session should start and end with a 10 minute jog followed by stretching exercises.

Extra training days

If you wish to do more running each week then only carry out additional 30 to 40 minute easy steady running sessions. It is recommended that you have at least one rest day per week.

What are the benefits?

Sessions at 5 km pace will improve Max VO2 and increase your resistance to fatigue.
Sessions at 5k-5% will improve leg speed.
Sessions at a steady pace will improve you lactate threshold and teach you to function for longer periods.

How do you calculate 5 km - 5%?

Let us say your target 5 km time is 18 minutes. This equates to 400 metres in 86.4 seconds.
400 metres at 5 km-5% pace is: 86.4 - (86.4 ÷ 100 × 5) = 82.08 seconds

Free Calculator

• 5 km Training Speed Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Page Reference

The reference for this page is:

• MACKENZIE, B. (2001) 5km Taper Program [WWW] Available from: http://www.brianmac.co.uk/longdist/5ktaper.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Long Distance Running
• Tapering for a race
• 5k taper program
• Running Economy
• 5km Training
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

• How to Teach Track Events, M. Arnold