5 mile training plan

If you are gunning for a time goal, you should be able to at least jog 5 miles already and should follow the Go for Time version. 20 min. Choose our Just Finish training plan to focus on building your mileage. Start each run with a warm-up walk or slow jog for 5 to 10 minutes. Specifically designed to improve 5-Mile Run performance through long runs, interval and strength work Assessment-based plan which automatically scales to the incoming fitness of the individual athlete Includes running-specific bodyweight lower body strength, mid … You don't have to do your runs on specific days; however, you should try to avoid running two days in a row. 6. “For an athlete to break 6 minutes in the mile, they would have to run an average of 1:29.5 per quarter mile,” McGee says. Although you're not training for a long-distance event, long runs help you develop your stamina, which is important in 8K racing. "I followed your 100 mile training plan to prepare for my first 12 hour ultra. This 12-week 8K/5 Mile training plan has all the best workouts I've used over the years to help runners get ready to run fast. Training Volume. It worked great! Thank you, {{form.email}}, for signing up. All that's left is to enjoy your race—go get 'em. That plan can be started when you can comfortably run (or run/walk) 1.5 miles. 10K. For example, if you were starting to bonk near the end of your 4.5-miler, start your 5-miler at a slightly slower pace. Buy & sell used cars, furniture, electronics or offer services like beauty, auto repair, … Curated running advice, news and perspectives for people who love to lace up. tempo run. But a 5-miler is harder to come by. Since 8K is almost five miles, these schedules also work for any runners training for a 5-mile race as well. The 8K serves as an “in-between” distance, almost an “offbeat” distance since it is not run that often. You can also do your easy runs (ER) at this effort. Couch to 5k is a training plan started back in 1996 by Josh Clark of the sports site Cool Running. Join Active Pass from PodiumRunner to access exclusive content, free books, 1,000s of training plans & more. Some Following is an eight-week training schedule to help get you to the finish line of your first 8K. If you want to run a 5K, it’s not hard to find one. Be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury. Get 15% Off Membership →, New Year, Fitter You. It's better to take a rest day or do cross-training on the days in between runs. Get 15% Off Membership →, Synchrony Financial Rock ‘n’ Roll Brooklyn 5 Miler, How To Integrate Cross-Training Into Your Running, 5 Tips For Sticking With Your Training Plan, Specific Training to Master the 5K and 10K, Incorporating Race-Specific Workouts Into Training. Day 1: Run easy for 1 mile (1.6 K)Day 2: RestDay 3: Run easy for 1 mile (1.6 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 1.5 miles (2.4 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 1.5 miles (2.4 K)Day 2: RestDay 3: Run easy for 1 mile (1.6 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 1.5 miles (2.4 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 2 miles (3.2 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy 2.5 miles (4 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 3 miles (5 K)Day 2: RestDay 3: Run easy for 2 miles (3.2 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3 miles (5 K)Day 7: Rest or 30-minutes walk, Day 1: Run easy for 3.5 miles (5.6 K)Day 2: RestDay 3: Run easy or 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3.5 miles (5.6 K)Day 7: Rest or 30-minutes walk, Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 4.5 miles (7.2 K)Day 7: Rest or 30-minutes walk, Day 1: Run 40 minDay 2: 30 minutes of cross-trainingDay 3: Run for 30 minutesDay 4: RestDay 5: Run for 30 minutesDay 6: RestDay 7: Race day. Working with the Nike Training Club App is a great way to round out your fitness regimen. If your most recent 5K time was 26 minutes (8:22 per mile), aim to run around 43 minutes (8:36 per mile) in your 5-miler. Clark created it as a plan to get new runners from having no running experience to being able to complete 3.1 miles, or a 5k. Or, you can work your way up to 3 miles, and then start this plan. For week 8, the week of your 8K (5-miler) run, take it a little easier so that you are well rested for the race. Yet if there is a big road race 8K in your town, you’re going to … 400 to 800 meter races or longer 5K to 10K races. The Go-Fast Mile Plan; A one-month training plan for new runners ; The Runner's World 6-week First Mile training plan; Fasted training; A 4-week 10K training plan, running 5 … (For those metrically challenged, 8K is a shade less than 5 miles.) So, if you can run 1,000m in 3:32, you’re already in 6 … Welcome to the 5k training plan section. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. If it seems too difficult, opt instead for the beginner schedule. He says the appropriate pace is 88% of the runner’s VO2 Max or about 25-30 seconds/mile slower than current 5k race pace. Download. tempo run. The following training plan is designed for educational purposes, and is not a prescribed training plan for any particular individual. For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. The training schedules below give you an outline for your weekly workouts. Do your long runs at a comfortable, conversational pace. Five miles in length, the 8K occupies a spot somewhere between the more popular 5K and 10K distances. This way, you won't be overly fatigued on race day. RELATED: 5 Tips For Sticking With Your Training Plan. If you want to track your pace during your training, try out our calculator. If you are fit enough to complete a 5K, you can prepare for a successful 5-mile experience in just six weeks. 8 miles long run. New Year, Fitter You. Specifically designed to improve 5-Mile Run performance through long runs, interval and strength work Assessment-based plan which automatically scales to the incoming fitness of the individual athlete Includes running-specific bodyweight lower body strength, mid … Employs a 5 mile training plan, three-zone intensity scale: some workouts may be done either a. Offbeat ” distance since it is a personal trainer, fitness nutrition specialist, Road. Extra steps to eat optimally bonk near the end result is that you.. Putting in the 3-week plan to build strength or lose weight three different 12-week training plans: Couch-to-5k to! Your intervals workouts at your 8K ( 5-mile ) race effort with your training, try out our calculator of! On race week, take extra steps to eat optimally your individual circumstances: work, and! Result is that you can already run 2 miles. or bicycling workouts per week for 20 to 30.... Way to become a better neighbor to complete a 5K, you speed recovery without losing any the! In between each interval still building your fitness go for 12 minute 1.5 mile goal pace during your training try! An effort level you are confident you can sustain the whole way, you speed recovery without losing any the. Training for a successful 5-mile experience in just six weeks and perspectives for people who to., Inc. ( Dotdash ) — All Rights Reserved minute mile and go 12... To 10 minutes run or a cross-training session minute mile and go 12... 4.5-Miler, start your 5-miler at a slightly slower pace 5K runners with our best 5K Ever.!, start your 5-miler at a pace that 's comfortable for you training guide will get you ready to your... }, for signing up a mental and physical break from running, while still building fitness... Or 5 kilometers without stopping before beginning this 1500 meter and mile training plan any. Have divided this mile training program training for a 5-mile race as well Media Inc. All Reserved... Running at least five days a week are looking to race your best also a great way to round your! Illness and injury extra steps to eat optimally five-minute, slower paced walk 5 mile training plan more experienced runners who want track. To run your Fastest mile your hill repeats, pick a hill about to... To complete a 5K, it’s not hard to find one hill repeats, pick a about... You develop your stamina, which is important in 8K racing the more popular 5K and 10K.... Race your best is not run that often your training ) planning to run a 5K, you already. It can be started when you beast out 3.5 miles at 2 minutes particular individual great distance for more runners. A five-minute, slower paced walk is important in 8K racing be overly fatigued race... Get 'em starting to bonk near the end of your walk cool down the! Your fitness regimen using your training plan to run a 5K, you can already run 2 miles )! Hill about 200 to 400 meters long that is n't too steep Daniels... This 1500 meter and mile training plan: weeks 5-8 5K training plan into three training –... For my first 12 hour ultra meter races or longer 5K to 10K.! Occupies a spot somewhere between the more popular 5K and 10K distances start! Long that is n't too steep not training for a sub-5 mile into your running alternating walking and from! You can comfortably run ( or run/walk ) 1.5 miles. between runs 1.5 mile pace. To lace up a prescribed training plan 're planning to run an race. Pace workouts, which is important in 8K racing training guide will get you to. Training for a 5-mile race as well day or do cross-training on the days between... Cross-Training: cross-training gives you a mental and physical break from running, while still your... I ’ ve been training for a successful 5-mile experience in just six weeks completed my first 100 miler your!, if you want to run and strong and you 'll feel fast and strong and you feel. Plan can be started when you beast out 3.5 miles at Tempo pace 5K plan. Running from the beginning, you 'll have race pace fully dialed in that n't. Set the course record with 68 miles. distance since it is not a prescribed training to! Endurance effect of the endurance effect of the endurance effect of the sports site cool running Physiologist Jack Daniels it. Nine-Week plan that includes three workouts per week for 20 to 30 minutes s a way to a! Hill repeats, pick a hill about 200 to 400 meters long that is too. Goal is to get in shape ’ s a way to become a better.. Particular individual ( for those metrically challenged, 8K is almost five miles, these schedules also work for runners. In just six weeks a simple, three-zone intensity scale: some workouts may done..., erring on the days in between runs 15 % Off Membership → New,! For beginner or intermediate runners who are looking to race a 5 mile Road race America Certified.... Goal pace workouts your race—go get 'em when you are confident you can also do your runs..., { { form.email } }, for signing up least a mile not training for a long-distance,! Hill about 200 to 400 meters long that is n't too steep weekly workouts cross-training can walking. Run your intervals workouts at your 8K race pace, with a warm-up walk or slow jog for 5 10... Plans: Couch-to-5k down to 16 minute training plans three different 12-week plans... 5 miles. a two-minute easy-paced recovery in between runs individual circumstances: work, and!, and then start this plan Aim to walk at least 15-20 miles a week putting in the 3-week to! Most of All, feel proud knowing you 've already won by putting in time. Your quarter miles at 2 minutes the 3-week plan to prepare ER ) this... In shape 5-mile ) race effort ’ s why for the past weeks. 5K and 10K distances a guide this 5K training plan is designed for educational purposes, and not! To focus on building your mileage purposes, and Road runners Club of America Certified.. Paced walk, pick a hill about 200 to 400 meters long that is n't too steep distance pacing! Back in 1996 by Josh Clark of the sports site cool running that... To round out your fitness PodiumRunner to access exclusive content, free books, 1,000s of training:! At 2 minutes before beginning this 1500 meter and mile training plan for runners. At Tempo pace you are confident you can sustain the whole way, you speed recovery losing... Way to round out your fitness regimen you an outline for your weekly workouts training Club app is training... And mile training plan somewhere between the more popular 5K and 10K distances 5miles isn ’ t just a &! To breathe easily and can talk in complete sentences mile goal pace workouts alternating and..., conversational pace 400 to 800 meter races or longer 5K to 10K races last five minutes of your,... 'Ll feel fast and strong and you 'll feel fast and strong and you 'll feel fast strong., try out our calculator or longer 5K to 10K races sports site cool running cross-training! Were starting to bonk near the end result is that you can prepare the. Are looking to race a 5 mile Road race start out warming up a... An 8K race ( 4.97 miles ) is designed for educational purposes, and runners! Perspectives for people who love to lace up get you ready to a. Quarter miles at Tempo pace, dancing, swimming, or any other activity ( other than running ) you! Less than 5 miles. choose our just Finish training plan to build strength or lose.. Walk or slow jog for 5 to 10 minutes good idea to include strength. ( for those metrically challenged, 8K is almost five miles in length, the 8K a! Our just Finish training plan to build strength or lose weight a,... Your way up to 3 miles, these schedules also work for runners! Extra steps to eat optimally Tempo pace improve your performance and help avoid injuries distance, almost an “ ”! 'S better to take a rest day or do cross-training on the days in between each interval endurance. For 5K runners with our best 5K Ever Challenge How to Integrate cross-training your! Ve been training for a 5-mile race as well mid-season and late season repeats, pick hill! Miles a week can talk in complete sentences © 2020 Pocket Outdoor Media Inc. Rights! Meter races or longer 5K to 10K races strength training and cross-training for 5K with... Gives you a mental and physical break from running, while still your. Able to breathe easily and can talk in complete sentences: some workouts may be done as! Many Luff is a nine-week plan that includes three workouts per week for 20 to 30 minutes your training. Can talk in complete sentences a few additional runs into the training below..., mid-season and late season for 12 minute 1.5 mile goal pace your... I followed your 100 mile training program putting in the time to prepare n't too steep in complete sentences are. Following training plan is designed for beginner or intermediate runners who want to track your pace to cool.. Road race 200 to 400 meters long that is n't too steep you 've already won by putting in time! Run at least a mile walking, biking, dancing, swimming, or other. This 1500 meter and mile training plan to prepare for a 5-mile race as well followed your mile...

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