5k Running Plans

The mileage listed for each day includes the workouts. For example, if your schedule suggests a total of 5 miles and a 4x800m workout, then the workout will fall in the middle and you should run a warm-up and cool-down to reach the total mileage.

• Blank cells are regular/easy runs. More information on pace can be found below.
• Red cells are regular runs followed by hill sprints.
• Green cells are regular runs followed by stride-outs.
• Gold cells are workout days. Reference the chart below for information on the specific workout. For example, if it's Tuesday of week 2, you will reference 2a. If the workout is on Friday of Week 2, you will reference 2b.

On workout days, try to take your time warming up. You may be excited about your workout, but try and slow yourself down on the warm-up - even if you are just shuffling. Prior to starting the actual workout, you may want to include some dynamic leg swings, strideouts, static stretching, and anything else to help loosen you up. You may also want to switch into a lighter trainer or racing flat. 

I have included a complete warm-up routine for you to follow on workout days, time trials, and races.

On easy days, your pace should be kept as "conversational", or about 2-2:15 minutes per mile slower than your current 5k per mile fitness. Ensure you also have one day per week that you take exceptionally slow. The warm-up and cooldowns should be a shuffle, but some people need to go slightly harder on the warm-up to get their body loose. Find what works for you on workout days so your routine is perfect come race day.

The repetition paces listed are the times you should run for that distance. For example, if a workout says 4x800m with a repetition time of 3:30, then each 800 meter should be completed in 3 minutes and 30 seconds. Please ensure you take into account variables that may slow you down such as hot weather, windy conditions, etc and adjust accordingly.

These are just 10 second effort where you accelerate, hold pace for a few seconds (usually close to goal race pace or workout pace), then decelerate back down. They are not Intended to be a workout, but rather a way to turn the legs over or loosen up for a workout or race. They are not intended to be tiring or a workout themselves. Try to stay relaxed, focus on form, and have walk-back, shuffle back, or standing recovery until you are ready to go again.

If hill sprints are listed on your schedule, they can be completed following a regular or easy run. These should be 10-20 second sprints uphill. Different than strideouts, the focus here should be raw speed, powering up the hill, and turnover. You can take full walk-back recovery and as long as you need to recover in-between.

You are at high risk of injury in the first 3-4 weeks of a new training plan. Prior to starting any of these schedules, you may want to have 3-4 weeks of just easy running. Once you start the plans, you should place extra emphasis on "prehab" and the recovery process during the first 3-4 weeks. This means ensuring you are stretching post-run, working through strengthening and core strength exercises, icing (if that works for you), foam rolling, and self-massage. Treat the recovery process as important as the training itself. If you are concerned about injury, you can always swap out a regular run for a cross-training session, like swimming, biking, elliptical, etc.