A 5k is the starter course for people who want to run local races and set fitness goals. It’s a 3.12-mile race that typically takes less than an hour to complete. Some runners manage to run the race in under 30 minutes, and there are also a bunch of runners who break 20 minutes in the race.
It’s still good to train for this race, but the training plan for a 5k isn’t as rigorous or time-consuming as a half marathon or full marathon training schedule. This 5k training plan can put you in a good position by the time the starting gun goes off.
Why Follow A 5k Training Plan?
It takes a lot of commitment to train for several weeks or months leading up to a race. A 5k training plan can help you stay focused while effectively managing easy runs, workouts, cross training, and rest days. A training calendar can enforce consistency, and you can see how each run acts as a building block leading up to the race.
The Fundamentals Of 5k Training
A solid foundation will make it easier to run a 5k without walking. You might also breeze past people during the final mile and feel great during the race. These 5k training fundamentals can help you run a faster run.
Distance Runs
Running distance runs that are longer than 5,000 meters will put you in a better spot when it’s time to run a 5k. If you’re just getting started, you should aim for weekly 5 mile distance runs on top of other exercises. However, people who are more experienced should aim for 8-12 mile distance runs.
Interval Workouts
Interval workouts are meant to have you mimic race pace or something close to it for a short amount of time. These workouts make you more comfortable with fast paces, and doing 1-2 interval workouts every week can turn you into a faster runner. Your body will adapt to interval training and allow you to run a better time at your 5k.
Rest
Distance runs and intervals are key components of 5k training. However, you can lose a lot of progress if you get injured while you train. Resting for 1-2 days per week can reduce the risk of injury and give your body time to heal.
Your body needs some breathing room to absorb the full benefit of each workout. Furthermore, taking a rest can make your legs feel more refreshed when you do your next run.
8-Week Training Schedule
Runners can create and adjust their training schedules as they see fit. This 8-week training schedule can serve as a model. It caters to beginner and intermediate runners, but as you run more often, you will get a better understanding of how much your body can handle.
Week 1
Monday:
30-45 minute easy run
Tuesday:
6-8 x 400m at 5k pace with a warm up and cool down
Wednesday:
Rest or cross train
Thursday:
30-45 minute easy run
Friday:
10 x 200m at 5k pace with a warm up and cool down
Saturday:
45-60 minute easy run
Sunday:
Rest
Week 2
Monday:
30-45 minute easy run
Tuesday:
2-3 x 1,000m at 5k pace with a warm up and cool down
Wednesday:
Rest or cross train
Thursday:
30-45 minute easy run
Friday:
2 mile tempo at 15k pace with a warm up and cool down
Saturday:
55-65 minute easy run
Sunday:
Rest
Week 3
Monday:
40-50 minute easy run
Tuesday:
5 x 800m at 10k pace and 2 x 200m at 5k pace with a warm up and cool down
Wednesday:
Rest or cross train
Thursday:
40-50 minute easy run
Friday:
1k at 5k pace and 4 x 400m at faster than 5k pace with a warm up and cool down
Saturday:
60-70 minute easy run
Sunday:
Rest
Week 4
Monday:
40-50 minute easy run
Tuesday:
4 x 1k at 10k pace and 4 x 100m strides with a warm up and cool down
Wednesday:
Rest or cross train
Thursday:
40-50 minute easy run
Friday:
10 x 400m at 5k pace with a warm up and cool down
Saturday:
60-70 minute easy run
Sunday:
Rest
Week 5
Monday:
40-50 minute easy run
Tuesday:
6-8 x 800m at 10k pace and 2 x 200m at 5k pace with a warm up and cool down
Wednesday:
Rest or cross train
Thursday:
40-50 minute easy run
Friday:
3 mile tempo at 15k pace with a warm up and cool down
Saturday:
75-90 minute easy run
Sunday:
Rest
Week 6
Monday:
30-40 minute easy run
Tuesday:
5 x 1k. Start at 10k pace and drop down to 5k pace on the final rep. Then, 4 x 200m at faster than 5k pace with a warm up and cool down
Wednesday:
Rest or cross train
Thursday:
40-50 minute easy run
Friday:
15-20 x 200m at faster than 5k pace with a warm up and cool down
Saturday:
75-90 minute easy run
Sunday:
Rest
Week 7
Monday:
30-40 minute easy run
Tuesday:
3 mile tempo at 10k pace with a warm up and cool down
Wednesday:
Rest or cross train
Thursday:
30-40 minute easy run
Friday:
10-12 x 400m at 5k pace with a warm up and cool down
Saturday:
45-60 minute easy run
Sunday:
Rest
Week 8
Monday:
30-40 minute easy run
Tuesday:
5 x 400m at 5k pace with a warm up and cool down
Wednesday:
Rest
Thursday:
30-40 minute easy run
Friday:
30-40 minute easy run with 4 strides
Saturday:
20-30 minute easy run
Sunday:
5k race
How To Prepare For Running A 5k
Preparing for a 5k can give you a great sense of accomplishment. You’ll feel better prepared for the race and may end up running faster than you expected. These are the steps you can use to prepare.
Get The Right Running Gear
Beginners don’t have to buy the most advanced running gear. When you’re just getting started, it comes down to having a good singlet, running shorts, and sneakers. A new pair of running shoes should do the trick, but if you want to run a faster time and are willing to invest, a carbon-plated shoe like the VaporFly will improve your performance.
You won’t have to bring any gels or a flipbelt with you for a 5k. Most courses have a water station at the first or second mile. You won’t have to hold on to fuel during the race due to its brevity compared to other running events.
Test Pre-Race Fuel
You will have to eat food before running a 5k. Food acts as fuel, and eating 1-2 hours before your distance runs and workouts will prepare you for race day. These superfoods for runners are some of the top choices to consider as you plan out your pre-race fuel.
Start The First Mile Relaxed
The 5k is a 3.12-mile race, but most people go out too hard on the first mile. The start of the race offers plenty of excitement. As some people dash ahead of you at the start, it’s important to focus on your pace. If you approach your first mile with a controlled effort, you should pass runners on the second and third miles of the race.
Preview The Course
Not everyone has the luxury of running the course or driving through it the day before. However, you can still preview it in advance. Many race organizers have elevation maps that let you see when you’ll face uphills and downhills throughout the course.
You can use this information to create a racing strategy. Downhills make it easier to accelerate your pace, but you also don’t want to go too hard on an early downhill if the race is filled with uphills in the second half.
Looking at the race course also lets you know when to make turns. It’s very hard to memorize every single turn, and that’s probably not worth the effort. However, you should know the last 2-3 turns of the course. Knowing how the course ends can help you tighten your last few turns instead of making wide turns that cost you a few extra seconds.
