Looking to run a 5K? Here is one of our favorite simple, yet effective, training plans for a 5K race. This program works on a 3 or 4 day a week training schedule; however, if these days don't fit into your schedule, simply move them around to make it work for you. If this schedule is too easy, step it up to a 10K plan. Always remember to listen to your body and take it easy when you are sore. Extra rest is always a good thing when training for a race.
|1||Rest||1 mi run||Cross Training or Rest||1 mi run||Rest||1.5 mi run||20-30 min run or Cross Training|
|2||Rest||1.5 mi run||Cross Training or Rest||1.5 mi run||Rest||1.75 mi run||20-30 min run or Cross Training|
|3||Rest||2 mi run||Cross Training or Rest||1.5 mi run||Rest||2 mi run||20-30 min run or Cross Training|
|4||Rest||2.25 mi run||Cross Training or Rest||1.5 mi run||Rest||2.25 mi run||25-35 min run or Cross Training|
|5||Rest||2.5 mi run||Cross Training or Rest||2 mi run||Rest||2.5 mi run||25-35 min run or Cross Training|
|6||Rest||2.75 mi run||Cross Training||2 mi run||Rest||2.75 mi run||35-40 min run or Cross Training|
|7||Rest||3 mi run||Cross Training||2 mi run||Rest||3 mi run||35-40 min run or Cross Training|
|8||Rest||3 mi run||Cross Training or Rest||2 mi run||Rest||Rest||5K Race!|
Mondays and Fridays: Rest is critical to healthy recovery and to prevent training injuries so make sure to take rest days. More is not better when training for a race.
Tuesdays, Thursdays, and Saturdays: Make sure to have a good warm up followed by the above exercise, then a cool down and after training stretch.
Wednesdays: Cross-training, biking, swimming, elliptical trainer, or other cardio activity, is a great way to continue training and to exercise different muscles in your body. If you are having an extra sore week, blow off the cross-training and take an extra rest day.
Sundays: This is an active recovery day. This means take your choice of an easy, comfortable run, a run/ walk combination, or a cross-training session.
Remember to check with your physician before starting any major exercise program. Sourced from Running.com.
Looking for group runs, experienced coaches and inspirational mentors? Check out Fleet Feet Sports training programs for beginners to experienced runners from 5K to 50K.