Beginner's 5K Training Schedule
Runnin
g your first 5K race is a magical thing! You train, you run, and you realize you like the adrenalin of the race and crossing the finish line is a unique high. Many consider the 5K distance a gateway race; meaning completing this distance leads to other races. If you can run 3.1 miles why not try for 6.2 and compete in a 10K? Why not tackle a triathlon? Since many of you listed running a 5K as one of your fitness goals for the 2011, I thought it best if you trained with a plan. Physical therapist and running specialist Julie Ann Dougery of the CMPC Running Clinic created this 5K training schedule just for FitSugar. Her goal is to help you run a 10-minute mile race and train injury free. Before starting this 11-week schedule, which starts on a Wednesday so you could start tomorrow, you should be able to run 20 to 30 minutes continuously without pain. The plan has you running three days a week, supplemented with cross training - but be sure to rest at least one day a week.
Check out the training plan.
Key:
2 miles @12 = run two miles at a 12 minute per mile pace
XT = cross train (biking, swimming, water running, strength training, hiking, walking)
Tempo run = a short run at a quick pace, only slightly slower than race pace
Speed work = different types of interval training done at a track
How to decipher a speed workout: Speed Work 4 miles: Warm 1 mile; 2x1600 @ 9:45 w/ 800 jog btwn; Cool 1 mile = run four miles total; warm up for one mile, then do two repetitions of the 1600 meter (four times around a standard 400 meter track) at the pace of 9:45 minute miles; between reps jog for 800 meters; after your second rep, cool down by jogging for one mile.
Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
One | Rest | Rest | Easy Run 2 miles @12 | Rest/XT | XT | Easy Run 2 miles @12 | XT |
Two | Easy Run 3 miles @12 | XT | Easy Run 3 miles @12 | XT or Rest | XT or Rest | Easy Run 2 miles @12 | XT or Rest |
Three | Easy Run 3 miles @11.5 | XT | Easy Run 3 miles @11.5 | XT or Rest | XT or Rest | Easy Run 3 miles @12 | XT or Rest |
Four | Easy Run 4 miles @12 | XT | Easy Run 3 miles @11.5 | XT or Rest | XT or Rest | Easy Run 3 miles @11.5 | XT or Rest |
Five | Easy Run 4 miles @11.5 | XT | Easy Run 4 miles @12 | XT or Rest | XT or Rest | Easy Run 4 miles @11.5 | XT or Rest |
Six | Easy Run 3 miles @11 | XT | Easy Run 3 miles @11.5 | XT or Rest | XT or Rest | Easy Run 3 miles@11 | XT or Rest |
Seven | Easy Run 3 miles @11 | XT | Tempo Run 4 miles 1 mi warm; 2 mi @10:15; cool 1 mi | XT or Rest | XT or Rest | Long Run 5 miles @12 | XT or Rest |
Eight | Easy Run 3 miles @11 | XT | Speed Work 4 miles: warm 1 mi; 2x1600 @ 9:45 w/ 800 jog btwn; cool 1 mi | XT or Rest | XT or Rest | Long Run 5 miles @12 | XT or Rest/td> |
Nine | Easy Run 3 miles @11 min | XT | Speedwork 4 miles: warm 1 mi; 3x800 @4:38 w/ 400 jog btwn; cool 1 mi | XT or Rest | XT or Rest | Long Run 5 miles @11.5 | XT or Rest |
Ten | Easy Run 3 miles @11.5 | XT | Tempo Run 4 miles: warm 1 mi; 2 mi @10:15; cool 1 mi | XT or Rest | XT or Rest | Long Run 5 miles @11.5 | XT or Rest |
Eleven | XT or Rest | Easy Run 2 miles @12 | XT or Rest | Speed Work 3 mile: warm 1 mi; 2x800 in 4:38 w/400 jogs btwn; cool 1 mi | XT or Rest | XT or Rest | RACE DAY |
Here's an image-free printable training schedule. Print it out and tape it to your fridge for extra inspiration. If you've had a handful of 5K races and are working on your personal record, try this training schedule from coach Andrew Kastor. Happy training!
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Source: FitSugar
