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.

Notes

  • The interval workouts are shown as (A/B), which means A minutes of easy to medium pace, followed by B minutes of all-out pace - as fast as you can go for that interval.
  • A fartlek is like an interval workout, but less structured. Throw in ad hoc intervals of varying lengths and intensities as you see fit.
  • A tempo run is maintaining an all-out consistent pace as fast as you can maintain for that distance.
  • The track workouts are done together, so three or four runs in the same session. All track runs are all-out pace.

Week 1

  • 5k Race Pace
  • 4 Mile Tempo
  • 7 Mile Interval (4/1)

Week 2

  • 4 Mile Tempo
  • 7 Mile Interval (2/2)
  • 2.25 Mile Tempo

Week 3

  • 8 Miles Recovery
  • 10k Interval (2/2)
  • 5k Interval (1/1)

Week 4

  • 10 Miles Interval (4/1)
  • 6 Miles Interval (2/2)

Week 5

  • 4 Mile Recovery
  • 4 Mile Fartlek

Week 6

  • 5k Race Pace
  • 10 Miles Interval (4/1)

Week 7

  • 4 Mile Tempo
  • 4 Mile Tempo
  • 5k Recovery

Week 8

  • 5k Race Pace
  • 2.25 Mile Tempo

Week 9

  • 5k Race Pace
  • 8 Miles Interval (2/2)
  • Track Workout - 1600m
  • Track Workout - 1600m
  • Track Workout - 400m
  • Track Workout - 200m

Week 10

  • 3 Mile Recovery
  • 5k Race Pace
  • 10 Miles Interval (4/1)

Week 11

  • Track Workout - 1600m
  • Track Workout - 400m
  • Track Workout - 200m
  • 2.25 Tempo

Week 12

  • 8 Miles Interval (2/2)
  • 8 Miles Interval (3/1)
  • 1.25 Mile Tempo

Week 13

  • 5k Traning Run
  • 4 Mile Tempo Thu Apr 12
  • 1.5 Mile Tempo

Week 14

  • Track Workout - 1600m
  • Track Workout - 400m
  • Track Workout - 200m

(4 days rest)

Week 15

Race Day