5K: RUN PROGRAM
The 5K: Run Program is designed to train you to run a 5K race (3.1 miles of awesome!). You’ll build endurance and stamina with long runs; build strength with heart-pumping circuits and challenging, fun workouts (no, that’s not an oxymoron); and increase your speed with intervals and hill workouts.
The 5K is the most welcoming and accessible running distance. Don’t let the shorter distance fool you, though: Running (and racing) a 5K can be crazy rewarding and just wee bit taxing. The good news? Training for a 5K can be as fulfilling as training for a longer race, but with less of a time commitment on your part.
This program will challenge you with plenty of variety and intensity, preparing you both mentally and physically to become a stronger, more efficient runner. At the end of the 12 weeks, all your hard work will come to fruition with you running a strong and steady 5K race!
PREREQS: You should be able to run 20–30 minutes without walking at least 2–3 times per week. Feels like too much? Check out the 5K run/walk program. You don’t have to have race experience, but if you’ve pinned on a bib for a 5K or another race distance, cool. An injury-free body is key; if you’ve got lingering issues that are on their way out the door, be sure to keep up the physical therapy and/or foam rolling to continue to encourage their exit.
BIGGEST WEEK OF TRAINING: 17 miles + 60-105 minutes of strength/cross training
LONGEST LONG RUN DISTANCE: 6 miles
CROSS TRAINING + STRENGTH TRAINING INCLUDED? One weekly workout is your choice: cross training or a rest day. Plus, there are two weekly strength circuits that you can easily follow. Two routines include resistance bands.
WEEKLY OVERVIEW: Four runs; one cross-training session; one with a choice of cross-training session or rest day; two strength circuits; one rest day.
FIRST AND PEAK WEEKS: (explained fully in the program)