5K Running Program

Week 1 –

Skill: Strides - After your run, find a flat, open space to practice your perfect running stride.

Monday:  2 miles

Wednesday:  3 miles

Thursday:  2 miles

Saturday:  2.5 miles + skill

Extra: 2.5 miles

Week 2 –

Skill: Hill Repeats - Find a hill.  Run up as fast as you can.  Repeat.

               

Monday:  3 miles

Wednesday:  3 miles

Thursday:  2.5 miles

Saturday:  3 miles + 3-hill repeats

Extra: 2 miles

Week 3 –

Skill:  Tempo runs - Pick up your pace to your goal race-pace.

Monday:  3.5 miles

Wednesday:  4 miles

Thursday:  2 miles

Saturday:  4 miles (track)

Extra: 2.5 miles w/ 3 x ¼ mile pickups

Week 4 –

Skill:  Fartlek - Find arbitrary landmarks (mailboxes, a tree, telephone pole, etc.) and pick up your pace until you get there.  Return to your original pace for a brief period, then repeat.

Monday:  3 miles

Wednesday:  4 (2 mi. @ tempo)

Thursday:  3 miles

Saturday:  5 miles (fartlek)

Extra:  2.5 miles

Week 5 –

Skill:  Tempo 

Monday:  2.5 miles

Wednesday:  4 miles

Thursday:  3 miles

Saturday:  5K (1.5 mi. race pace)

Extra: 3 miles w/ hills

Week 6 –

Skill: Pickups - Pick up your pace for a specific distance.

Monday:  4 miles

Wednesday:  5 miles

Thursday:  3 miles

Saturday:  4 miles (track), 5 x ¼ mi. pickups

Extra:  2.5 miles + strides

Week 7 –

Skill:  Hill repeats

Monday:  3 miles

Wednesday:  5 (fartlek)

Thursday:  3 miles

Saturday:  4 w/ hills

Extra:  2.5 miles

Week 8 –

Skill:  Crossing the line in style - Smile, raise your arms up in victory, and show the world you’re a champion!

Monday:  3 miles

Wednesday:  2 miles

Thursday:  4 miles

Saturday:  5 (2 x 1.5 tempo + 3 line crossings)

Extra:  2 miles

Week 9 –

Skill:  Strides

Monday:  4 miles

Wednesday:  2 miles

Thursday:  3 miles

Saturday:  5 (cut-down miles: ¾, ½, ¼)

Extra:  2 miles

Week 10 –

This is race week.  You have already succeeded by making a commitment to this race.  Keep yourself hydrated and eat wonderful, healthful food.  Sleep well.  Treat yourself like a precious object this week.  Stay relaxed on race day.  You’ve run 3 miles before, after all.  This is just the same as so many other runs, but there are a lot more people.  Be excited, be nervous, but most of all, be prepared to have fun.

Monday:  4 miles

Wednesday:  3 (strides)

Thursday:  2.5 miles

Saturday:  RACE DAY!

Congratulations!  Now, plan for your next race!