Training Program
Running a 5K is an excellent goal for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. This eight-week training schedule will help get you to the finish line.
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| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
1 |
Rest |
1.5 mi run |
CT or Rest |
1.5 mi run |
Rest |
1.5 mi run |
20-30 min EZ |
2 |
Rest |
1.75 mi run |
CT or Rest |
1.5 mi run |
Rest |
1.75 mi run |
20-30 min EZ |
3 |
Rest |
2 mi run |
CT or Rest |
1.5 mi run |
Rest |
2 mi run |
20-30 min EZ |
4 |
Rest |
2.25 mi run |
CT or Rest |
1.5 mi run |
Rest |
2.25 mi run |
25-35 min EZ |
5 |
Rest |
2.5 mi run |
CT or Rest |
2 mi run |
Rest |
2.5 mi run |
25-35 min EZ |
6 |
Rest |
2.75 mi run |
CT |
2 mi run |
Rest |
2.75 mi run |
35-40 min EZ |
7 |
Rest |
3 mi run |
CT |
2 mi run |
Rest |
3 mi run |
40 min EZ |
8 |
Rest |
3 mi run |
CT or Rest |
2 mi run |
Rest |
Rest |
5KRace! |
If you find the above starting pace to be to daunting then you can use the walk run technique to build up to running 1.5 miles and then start in on the 8 week schedule.
- The run/walk method is simple: After you've warmed up with a 5-minute walk, run for a short segment and then take a walk break. Beginners can alternate very short run segments with short walks, such as 1 minute running, 7 minutes walking.
- Keep repeating your run/walk pattern until you've covered your goal distance or time. For example, if you want to run/walk for 16 minutes, you can run/walk at a 1:7 ratio for two cycles. Make sure that you're using the proper form (applies to both your running and walking segments).
- You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover. If you wait until you're very fatigued, you'll end up walking slowly and it will be difficult to start running again.
- For the walk portions, make sure you're not taking a leisurely stroll. You should pump your arms, so that your heart rate stays elevated. That way, you'll still be getting a good cardiovascular workout and it will make the transition back to running easier.
- As you continue with your run/walk program, try to extend the amount of time you're running and reduce your walking time. Once you can build up to running 15 minutes then you can start on the eight week running program.
Notes about the schedule:
Mondays and Fridays:
Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won't see much improvement.
Tuesdays, Thursdays, and Saturdays:
After you warm up run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run. Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If most of your runs are on the road and you're not sure how far you run you can drive your route in your car and measure the mileage using your car odometer.
Wednesdays:
Do a cross training activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.
Sundays:
This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a walk run combination.
Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day. www.AccelerationTraining.com - 513-474-4525
