5km Training Program


This schedule is geared toward runners who can run 2 miles comfortably and can run 4 to 5 days per week.

Notes about the schedule:

Mondays and Fridays: Mondays and Fridays are rest days. Rest is important to your recovery and injury prevention efforts, so don’t skip your rest days.

Tuesdays and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and do some basic running stretches after your run.

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 40 to 45 minutes.

Thursdays: These runs should be done at your 5K race pace. If you’re not sure what your 5K pace is, run at a speed that you could sustain for 3.1 miles. Make sure you do a warm-up before your run and cool-down after.

Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination or cross-train (CT).

Note: 
You can switch days to accommodate your schedule. If you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.

 

5K Advanced Beginner Training Schedule

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 1.5 m run CT 1.5 m run (race pace) Rest 2 m run 30 min EZ run or CT
2 Rest 2 m run CT 1 m run (race pace) Rest 2.5 m run 30 min EZ run or CT
3 Rest 2 mi run CT 1.5 m run (race pace) Rest 2.5 m run 30 min EZ run or CT
4 Rest 2.5 m run CT 1.5 m run (race pace) Rest 3 m run 35-40 min EZ or CT
5 Rest 3 m run CT 1.5 m run (race pace) Rest 3.5 m run 35-40 min EZ run or CT
6 Rest 3.5 m run CT 1.5 m run (race pace) Rest 4 m run 35-40 min EZ run or CT
7 Rest 3 m run CT 1.5 m run (race pace) Rest 4 m run 40 min EZ run or CT
8 Rest 3 m run CT or Rest 2 m run Rest Rest 5K Race!

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