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Your Best 5K Training Plans

Photo by Corbis Images

Fastest 5K

CLICK HERE FOR THE PDF VERSION

As a veteran of road racing, you’re looking to peak at your next 5k. With countless races under your fuel belt, you’re ready to put the hammer down. This training plan will challenge you and improve both your endurance and speed with quality runs focused on setting you up for a PR.

You should be running at least four days a week, be comfortable completing a 4-mile run and have some experience with higher-intensity training. If you are used to higher weekly mileage, feel free to add miles on easy days or to warm ups and cool downs as you wish.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8 XT or Rest I: 6 x 400  meters XT 1 mile T Rest 3 miles E 4.5 miles LR
7 XT or Rest I: 2 x 800 meters +
2 x 400
meters
XT 1.5 miles T Rest 3 miles E 5 miles LR
6 XT or Rest I:  7 x 400 meters XT 1.5 miles T Rest 3 miles E 5 miles LR w/ SF
5 XT or Rest I:  3 x 800 meters +
2 x 200
meters
XT 4 miles E Rest 4 miles E 6 miles LR
4 XT or Rest I:  8 x 400 meters XT 2 miles T Rest 4 miles E 6.5 miles LR
w/ SF
3 XT or Rest 4 miles E XT 2 miles T Rest 4 miles E 7 miles LR
2 XT or Rest I: 10 x 400 meters XT 2.5 miles T Rest 3 miles E 6 miles LR
w/ SF
Race week XT or Rest I: 5 x 400 meters XT 3 miles E Rest 5K RACE!

LOOKING TO TACKLE A MARATHON? HERE’S A TRAINING PLAN TO START TODAY!

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

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Christine Hinton is a Road Runners Club of America certified coach and  tness expert. A competitive runner herself, she has been coaching beginners through elites for over 10 years.

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