June 14 2018
Coach Hillary Kigar offers her best tips on how runners can find time for running despite shifting schedules.
With a 5k (or three) logged in your running journal, you are no longer content with just crossing the finish line. You want to do so feeling stronger than before.
Before diving into the plan above, you should be running three to four days per week and able to handle a continuous run of 3.5 miles. The plan takes training up a notch, incorporating higher intensity workouts, to set you up for your best 5k yet.
|8||XT or Rest||I: 4 x 400 meters||XT||3 miles E||Rest||2 miles E||3.5 miles LR|
|7||XT or Rest||I: 5 x 400 meters||XT||1 mile FT||Rest||2 miles E||4 miles LR|
|6||XT or Rest||3m E||XT||1.5 miles FT||Rest||2.5 miles E||4 miles LR|
|5||XT or Rest||I: 2 x 800
2 x 200
|XT||1.5 miles FT||Rest||2.5 miles E||4.5 miles LR|
|4||XT or Rest||I: 6 x 400
|XT||3.5 miles E||Rest||3 miles E||5 miles LR|
|3||XT or Rest||4m E||XT||2 miles FT||Rest||3 miles E||6 miles LR|
|2||XT or Rest||I: 3 x 800 meters +
2 x 200
|XT||1 miles FT||Rest||3 miles E||5 miles LR|
|Race week||XT or Rest||I: 4 x 400
|XT||3 miles E||Rest||5K RACE!|
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