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Your Best 5K Training Plans

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Best 5K

CLICK HERE FOR THE PDF VERSION

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.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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
meters +
2 x 200
meters
XT 1.5 miles FT Rest 2.5 miles E 4.5 miles LR
4 XT or Rest I: 6 x 400
meters
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
meters
XT 1 miles FT Rest 3 miles E 5 miles LR
Race week XT or Rest I: 4 x 400
meters
XT 3 miles E Rest 5K RACE!

Every issue of Women’s Running has a new training plan each month. Subscribe now to get the latest info!

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