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5K races are fun to run and easy to race. Unlike marathons, you don’t need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks. A 5K is 3.1 miles and is the perfect distance for new runners to get into racing and the sport of running.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest or run/walk | 1.5 m run | Rest or run/walk | 1.5 m run | Rest | 1.5 m run | 30-60 min walk |
| 2 | Rest or run/walk | 1.75 m run | Rest or run/walk | 1.5 m run | Rest | 1.75 m run | 35-60 min walk |
| 3 | Rest or run/walk | 2 m run | Rest or run/walk | 1.5 m run | Rest | 2 m run | 40-60 min walk |
| 4 | Rest or run/walk | 2.25 m run | Rest or run/walk | 1.5 m run | Rest | 2.25 m run | 45-60 min walk |
| 5 | Rest or run/walk | 2.5 m run | Rest or run/walk | 2 m run | Rest | 2.5 m run | 50-60 min walk |
| 6 | Rest or run/walk | 2.75 m run | Rest or run/walk | 2 m run | Rest | 2.75 m run | 55-60 min walk |
| 7 | Rest or run/walk | 3 m run | Rest or run/walk | 2 m run | Rest | 3 m run | 60 min walk |
| 8 | Rest or run/walk | 3 m run | Rest or run/walk | 2 m run | Rest | Rest | 5K Race |
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 m run | 5 x 400 | 3 m run | Rest | 3 m run | 5 m run |
| 2 | Rest | 3 m run | 30 min tempo | 3 m run | Rest | 3 m run (fast) | 5 m run |
| 3 | Rest | 3 m run | 6 x 400 | 3 m run | Rest | 4 m run | 6 m run |
| 4 | Rest | 3 m run | 35 min tempo | 3 m run | Rest | Rest | 5K Test |
| 5 | Rest | 3 m run | 7 x 400 | 3 m run | Rest | 4 m run (fast) | 6 m run |
| 6 | Rest | 3 m run | 40 min tempo | 3 m run | Rest | 5 m run | 7 m run |
| 7 | Rest | 3 m run | 8 x 400 | 3 m run | Rest | 5 m run (fast) | 7 m run |
| 8 | Rest | 2 m run | 30 min tempo | 2 m run | Rest | Rest | 5K Race |
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 3 m run | 5 x 400 | Rest or easy run | 30 min tempo | Rest | 4 m run (fast) | 60 min run |
| 2 | 3 m run | 8 x 200 | Rest or easy run | 30 min tempo | Rest | 4 m run (fast) | 65 min run |
| 3 | 3 m run | 6 x 400 | Rest or easy run | 35 min tempo | Rest | 5 m run (fast) | 70 min run |
| 4 | 3 m run | 9 x 200 | Rest or easy run | 35 min tempo | Rest or easy run | Rest | 5K Test |
| 5 | 3 m run | 7 x 400 | Rest or easy run | 40 min tempo | Rest | 5 m run (fast) | 75 min run |
| 6 | 3 m run | 10 x 200 | Rest or easy run | 40 min tempo | Rest | 6 m run (fast) | 85 min run |
| 7 | 3 m run | 8 x 400 | Rest or easy run | 45 min tempo | Rest | 6 m run (fast) | 90 min run |
| 8 | 2 m run | 6 x 200 | 30 min tempo | Rest or easy run | Rest | Rest | 5K Race |
