My 5k Training Plan

In my 5k - A Beautiful Race post, I made mention to my homegrown 5k training plan. Here it is, all I know about training for a 5k. Your mileage may vary. Use it as you see fit, and please write me if you find it of value.

It's a 15-week program. I start the last week of December for a race in late April. There's a little bit of flexibility here, the dates might not work out perfectly. I often miss a few days for a cold, or for travel, and that time is built in too. I find that two to three runs a week works well for me. Most of the training programs out there have you running five or even six times a week, which I find way too much. Space the runs out as your schedule allows.


Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

(4 days rest)

Week 15

Race Day