This 16-week 5K training plan has all the best workouts I’ve used over the years to help runners get ready to run fast for 3.1 miles. You’ll perform several types of workouts from stamina workouts to speed workouts to goal pace workouts. The end result is that you’ll feel fast and strong and you’ll have race pace fully dialed in. Before starting, you should be able to run 30-45 minutes on your regular runs and at least 75 minutes on your long runs.
Weekly mileage = 20-30 miles per week (32-48 kilometers per week)*
*based on an average training pace of 9:00 min/mi (5:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our strength training program that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “”prehab”” programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 4-6. Key/Hard Workouts/Week: 1-2.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Stamina Module: adds up to 6 weeks (opt.)
-5K Training Plan: 16 weeks