4 week Training Program for 5K: Beginner
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Target: Anyone who is not currently running regularly.
Goal: Starting with a combination run/walk. Gradually increase time running and decrease time walking. By race day, you should only need short walking breaks.
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| Week 1: Nov 1-7 | |
| Day 1 | 22 min: Run 10, walk 1, repeat |
| Day 2 | Rest or cross train |
| Day 3 | 26 min: Run 12, walk 1, repeat |
| Day 4 | Rest |
| Day 5 | 28 min: Run 13, walk 1, repeat |
| Day 6 | Rest or cross train |
| Day 7 | Rest |
| Week 2: Nov 8-14 | |
| Day 1 | 32 min: Run 15, walk 1, repeat |
| Day 2 | Rest or cross train |
| Day 3 | 25 min: Run 17, walk 1, run 7 |
| Day 4 | Rest |
| Day 5 | 27 min: Run 19, walk 1, run 7 |
| Day 6 | Rest or cross train |
| Day 7 | Rest |
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| Week 3: Nov 15-21 | |
| Day 1 | 27 min: Run 20, walk 1, run 6 |
| Day 2 | Rest or cross train |
| Day 3 | 24 min: Run 24 |
| Day 4 | Rest |
| Day 5 | 26 min: Run 26 |
| Day 6 | Rest or cross train |
| Day 7 | Rest |
| Week 4: Nov 22-28 | |
| Day 1 | 28 min: Run 28 |
| Day 2 | Rest or cross train |
| Day 3 | 30 min: Run 30 |
| Day 4 | Rest |
| Day 5 | 20 min: Run 20 |
| Day 6 | Rest or cross train |
| Day 7 | RACE! Run 3.1 Miles |
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4 week Training Program for 5K: Intermediate
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Target: Anyone who is currently running approx. 15 miles per week.
Tempo Runs (TR): Start your run with 10 minutes easy running, then continue with 15-20 minutes running about 10 seconds per mile slower than a “comfortably hard” pace, and finish with 10 minutes cooling down.
Hill repeats (HR): Pick a hill about 200 to 400 meters long that isn’t too steep. Try to run up at 75-80% effort. Recover down the hill at an easy pace.
5K Interval Workouts (5K): Run your intervals workouts at your anticipated 5K race pace, with a 2 minute easy-paced recovery in between each interval. Start & finish with 1 mile of easy jogging.
Long Runs (LR): Doing these runs improve your aerobic base & endurance. You should do your long runs at a comfortable pace. You should be able breathe easily and talk in complete sentences. Your easy pace runs (EP) should also be done at this effort.
Rest Days: On rest days, you can take the day off or do some easy cross-training (CT) which is any exercise other than running that you enjoy.
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| Week 1: Nov 1-7 | |
| Day 1 | 40 min CT or Rest |
| Day 2 | 25 min TR + 2 HR |
| Day 3 | 30 min CT or Rest |
| Day 4 | 4 min 5K + 2 EP: 3 times |
| Day 5 | Rest |
| Day 6 | 5 miles LR |
| Day 7 | 3 miles EP |
| Week 2: Nov 8-14 | |
| Day 1 | 40 min CT or Rest |
| Day 2 | 30 min TR + 2 HR |
| Day 3 | 30 min CT or Rest |
| Day 4 | 4 min 5K + 2 EP: 4 times |
| Day 5 | Rest |
| Day 6 | 7 miles LR |
| Day 7 | 3 miles EP |
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| Week 3: Nov 15-21 | |
| Day 1 | 40 min CT or Rest |
| Day 2 | 25 min TR + 3 HR |
| Day 3 | 30 min CT or Rest |
| Day 4 | 4 min 5K + 2 EP: 3 times |
| Day 5 | Rest |
| Day 6 | 6 miles LR |
| Day 7 | 3 miles EP |
| Week 4: Nov 22-28 | |
| Day 1 | 30 min CT |
| Day 2 | Rest |
| Day 3 | 20 min TR |
| Day 4 | Rest |
| Day 5 | 3 miles EP |
| Day 6 | Rest |
| Day 7 | 5K Race!! |
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4 week Training Program for 5K: Advanced
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Target: Anyone who is currently running approx. 20+ miles per week.
Tempo Runs (TR): Start your run with 10 minutes easy running, then continue with 15-20 minutes running about 10 seconds per mile slower than a “comfortably hard” pace, and finish with 10 minutes cooling down.
Hill repeats (HR): Pick a hill about 200 to 400 meters long that isn’t too steep. Try to run up at 75-80% effort. Recover down the hill at an easy pace.
5K Interval Workouts (5K): Run your intervals workouts at your anticipated 5K race pace, with a 2 minute easy-paced recovery in between each interval. Start & finish with 1 mile of easy jogging.
Long Runs (LR): Doing these runs improve your aerobic base & endurance. You should do your long runs at a comfortable pace. You should be able breathe easily and talk in complete sentences. Your easy pace runs (EP) should also be done at this effort.
Rest Days: On rest days, you can take the day off or do some easy cross-training (CT) which is any exercise other than running that you enjoy.
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| Week 1: Nov 1-7 | |
| Day 1 | 40 min CT or Rest |
| Day 2 | 25 min TR + 3 HR |
| Day 3 | 3-4 miles EP |
| Day 4 | 5 min @ 5K pace : 3 times |
| Day 5 | Rest |
| Day 6 | 7 miles LR |
| Day 7 | 3 miles EP |
| Week 2: Nov 8-14 | |
| Day 1 | 40 min CT or Rest |
| Day 2 | 30 min TR + 4 HR |
| Day 3 | 3-4 miles EP |
| Day 4 | 5 min @ 5K pace: 4 times |
| Day 5 | Rest |
| Day 6 | 8 miles LR |
| Day 7 | 3 miles EP |
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| Week 3: Nov 15-21 | |
| Day 1 | 40 min CT or Rest |
| Day 2 | 25 min TR + 4 HR |
| Day 3 | 3-4 miles EP |
| Day 4 | 5 min 5K pace: 3 times |
| Day 5 | Rest |
| Day 6 | 7 miles LR |
| Day 7 | 3 miles EP |
| Week 4: Nov 22-28 | |
| Day 1 | 30 min CT |
| Day 2 | Rest |
| Day 3 | 20 min TR |
| Day 4 | Rest |
| Day 5 | 2-3 miles EP |
| Day 6 | Rest |
| Day 7 | 5K Race!! |
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