5k Training from a Collegiate and National Runner

Every runner starts out as a beginner whether that means you run for fun or you want to run a sub 15 5k. I started out in middle school not knowing much about distance running. I learned from my father who ran in college and high school all about running and training for it. It surely paid off I won three state titles in the 1600m and and 3200m, winning a D1 scholarship to the Air Force Academy. I also am a 4 time placer, in the top five, in the 5k at the National Junior Olympic Championships. When I got in college I even bettered my times by running a personal best in the 5k, in a time of 14:24. Okay, Okay enough about me now to get on with your training plan. This is a progressive plan and you will advance to the next level every six weeks, or you can continue the beginners plan if it works for you.

I will break it down it down by week. The beginner plan is only a 5 day a week program.

Week 1: 15-20 miles

Monday: Run 30 mins of base, 3-4 miles

Tuesday: Run 35 mins 3-4 miles

Wednesday: Run 40 mins, 4-5 miles

Thursday: Run 30 mins, 3-4 miles

Friday: Run 30 mins, 3-4 miles

Week 2: 20-25

Monday: Run 40 mins, 4.5-5 miles

Tuesday: Run 45 mins, 5-6 miles

Wednesday: Run 35 mins, 3-4 miles

Thursday: Run 40 mins, 4-5 miles

Friday: Run 45, 5-6 miles

Week 3: 25-30

Monday: Run 50 mins, 6-7

Tuesday: Run 50 mins, 6-7

Wednesday: 45 mins, 5-6, 4X100m strides

Thursday: 50 mins, 6-7

Friday: 40 mins 4-5

Week 4: 30-35

Monday: Run 50 mins: 6-7, with the last 20 mins at goal race pace

Tuesday: Run 60 mins, 7-8 4X100m Strides

Wednesday: Run 30 mins, 4X300m at 70% of goal race pace, 3X200m at 80% goal pace

Thursday: Run 55 mins at 60% of goal pace

Friday: Run 60-65 mins, 7-8.5 miles

Week 5: 40-45

Monday: Run 55- 60 mins with the last 20 at goal race pace

Tuesday: Run 60- 65 mins

Wednesday: Run 30-35 mins, 4X400m, 2x600m, 4X200m at 70-80% goal pace

Thursday: Run 55-60 min easy

Friday: 65-70 mins brisk pace

Week 6: 30-35

Monday: long easy run 6-7

Tuesday: 25-30 mins 4X400 at goal pace 6X100m at slightly faster than goal pace

Wednesday: 40-45, 5-7

Thursday: Pre Race Nice easy 20 mins with 2-3X100m strides stretching

Friday: Race or a 40 min run.

If you are a runner that loves to win and wants to be in the front of the pack, then this plan is for you. This program is a college level program and is not for the beginner runner.

This program is broken down into a 6 week plan. Based off of a six day running schedule.

Week 1: 55-60 miles

Monday: Run 60 mins of base, 7-8 miles

Tuesday: Run 60-70 mins 7-10 miles

Wednesday: Run 50 mins, with the last 20 mins brisk

Thursday: Run 65-70 mins, 9-10 miles

Friday: Run 70-75 mins, 10-11 miles

Saturday: 50-55 min, 8-9 miles

Week 2: 60-65

Monday: Run 40 mins, 4.5-5 miles add 50 mins in the afternoon 6.5-7

Tuesday: Run 65-70 mins, 9-10 miles

Wednesday: Run 55 mins, 7-7.5 miles,16X200m at goal pace

Thursday: Run 40 mins, 4-5 miles add 50 in the afternoon 6.5-7

Friday: Run 75-80, 11-12 miles

Saturday: Get the miles in 60-70 mins

Week 3: 70-75

Monday: Run 80 mins, 11-12 last 30 at threshold pace 80% of goal race pace

Tuesday: Run 65-70 mins, 9-10

Wednesday: 55 mins, 7-8, 6X400, 2X600 goal pace, 3x100m strides

Thursday: 50 mins, 6-7

Friday: 75-80 mins 11-12

Saturday: 60 min easy run

Week 4: 65-70

Monday: Run 65 mins: 9-9.5, with the last 20 mins at goal race pace

Tuesday: Run 70 mins, 9-10 6X100m Strides

Wednesday: Run 50 mins, 8X300m at 70% of goal race pace, 4X200m at 80% goal pace

Thursday: Run 60 mins easy running

Friday: Run 80-85 mins, 12-13 miles brisk pace

Saturday: 60-70 mins, 9-10 miles

Week 5: 60-65

Monday: Run 55- 60 mins picking it up every 10 mins with the last pick up at goal pace

Tuesday: Run 60- 65 mins

Wednesday: Run 55-60 mins, 4X600m, 2x1000m, 4X200m at 70-80% goal pace

Thursday: Run 55-60 min easy

Friday: 85-90 mins brisk pace 13-14

Saturday: 60-65

Week 6: 45-50

Monday: long easy run 9-10

Tuesday: 25-30 mins 4X2000 at 80 sec quarters 6X100m at slightly faster than goal pace

Wednesday: 70-75, 10-11

Thursday: 50-55 with 4-6X100m strides stretching

Friday: Pre Meet easy 20-30 and 4-6 easy 100m strides

Saturday: Race