Beginner Training

5k in 6 Weeks Plan compliments of  Sue Himes.

Week of August 13th

Week of August 20th

Week of August 27th

Week of September 3rd

Week of September 10th

Week of September 17th

Notes: *Off means no running, but easy cross training is okay if you want to do that.

The goal of this plan is to run enough mileage to get you to the point where you can finish the 5K comfortably.

Intermediate Training

5k in 6 Weeks Plan compliments of  Sue Himes.

Week of August 13th

Week of August 20th

Week of August 27th

Week of September 3rd

Week of September 10th

Week of September 17th

SI = Speed Intervals (run faster than race pace, closer to your all-out mile pace – hard effort)

PI = Pace Intervals (run at the pace you want to run your 5K in)

Hills = run uphill (5-8% grade ideally) at reasonably hard effort. The minutes don’t need to be run all at once. For example, you can run 6 minutes of hills by running 6 hills that take 1 minute each to run up. Hill training improves leg and glute strength while increasing aerobic capacity and stride length. They make you stronger!

This training plan is someone who has already finished a 5K and wants to run the next one faster. The plan incorporates speed intervals (at race pace and below race pace) and hills into the workouts. Both the hills and speedwork will increase your stamina and speed to produce a faster 5K.

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