5 mile training plan

50 min. Building the speed and aerobic strength you need to run your best 5-miler will make you a stronger runner all around and help you improve at other race distances. The following training plan is designed for educational purposes, and is not a prescribed training plan for any particular individual. This plan assumes the athlete can handle 25 miles of running in a given week relatively easily and can run 5 out of 7 days. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. Thankfully this dearth is being addressed with new races, such as the Synchrony Financial Rock ‘n’ Roll Brooklyn 5 Miler on Oct. 14, popping up across the country. 7. This program has been helpful in preparing military members for the running tests seen in regular PFTs like the USMC three mile run, the Navy SEAL weekly four mile timed run, and the Army Ranger five mile timed run test on day one of training. The 8K serves as an “in-between” distance, almost an “offbeat” distance since it is not run that often. Try to run up at your 8K (5-mile) race effort. Start each run with a warm-up walk or slow jog for 5 to 10 minutes. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Recover down the hill at an easy pace. Modifications for Beginners Vs. If you want to track your pace during your training, try out our calculator. RELATED: 5 Tips For Sticking With Your Training Plan. This beginner runner program assumes that you can already run at least a mile. 5 miles easy run. This training plan is designed for the novice/intermediate runner looking to race a 5 Mile Road Race. 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. Here’s some advice based on our two training plans: Naturally, if your goal is just to finish, pacing is a little easier. If you're not sure what your 10K race pace is, run at a "comfortably hard" pace that you can maintain for 20 to 25 minutes. Our free training guide will get you ready to run. Choose our Just Finish training plan to focus on building your mileage. Dial in Your Effort 4 miles easy run. Cross-training can include any other physical activity (other than running) that you enjoy such as: Doing 15 to 20 minutes of strength-training one to two times a week can also be beneficial. Cross-training: Cross-training gives you a mental and physical break from running, while still building your fitness. Most definitely, but training for and racing the mile is all about embracing a new challenge, dealing with a few minutes of discomfort and breaking through barriers. Intermediate Schedule These eight-week 8K training programs are designed for beginner or intermediate runners who want to run an 8K race (4.97 miles). Rest. 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 2.5 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-minute walk, Day 1: Run easy for 3.5 miles (5.6 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 3.5 miles (5.6 K)Day 7: Rest or 30-minute 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 miles (6.4 K)Day 7: Rest or 30-minute 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 5 miles (7.2 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 4 miles (6.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 5 miles (7.2 K)Day 7: Rest or 30-minute walk, Day 1: Run for 40 minutesDay 2: RestDay 3: 30 minutes of cross-trainingDay 4: RestDay 5: Run for 30 minutesDay 6: RestDay 7: Race day. I have divided this mile training plan into three training phases – early season, mid-season and late season. Shoot for at least an 8 minute mile and go for 12 minute 1.5 mile goal pace during your training). Create a personalized feed and bookmark your favorites. Day 1: 40 minutes of CT or restDay 2: 20 minutes of TR + 2 hill repeatsDay 3: 30 minutes of CT or RestDay 4: 4 minutes @ 8K effort x 3Day 5: RestDay 6: 4-mile LRDay 7: 3-mile ER, Day 1: 40 minutes of CT or restDay 2: 20 minutes of TR + 3 hill repeatsDay 3: 25 minutes of CT or RestDay 4: 4 minutes @ 8K effort x 4Day 5: RestDay 6: 5-mile LRDay 7: 3-mile ER, Day 1: 40 minutes of CT or restDay 2: 20 minutes of TR + 3 hill repeatsDay 3: 30 minutes of CT or RestDay 4: 4 minutes @ 8K effort x 4Day 5: RestDay 6: 6-mile LRDay 7: 3-mile ER, Day 1: 40 minutes of CT or restDay 2: 20 minutes of TR + 3 hill repeatsDay 3: 30 minutes of CT or RestDay 4: 4 min @ 8K effort x 4Day 5: RestDay 6: 7-mile LRDay 7: 3-mile ER, Day 1: 40 minutes of CT or restDay 2: 25 minutes of TR + 3 hill repeatsDay 3: 30 minutes of CT or restDay 4: 4 minutes @ 8K effort x 3Day 5: RestDay 6: 5-mile LRDay 7: 3-mile ER, Day 1: 30 minutes of CTDay 2: RestDay 3: 20 minutes of TRDay 4: RestDay 5: 2- to 3-mile ERDay 6: RestDay 7: Race day. All that's left is to enjoy your race—go get 'em. If you've never run before, you may want to start with a 5k race and train at a less aggressive pace over 8 weeks. - Loretta Tobolske-Horn "I wanted to say thank you. Join Active Pass from PodiumRunner to access exclusive content, free books, 1,000s of training plans & more. If you're planning to run a 5K, you'll need to get in shape. 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. It begins with a 5/1 run to walk ratio and builds to a 7/1 ratio with the goal of walking one minute at every mile … speed. Download. The goal is to get to the starting line fit and ready to race your best. Active rest. Try to … Following is an eight-week training schedule to help get you to the finish line of your first 8K. Medically reviewed by Richard Fogoros, MD, 8K Training Schedules for Advanced Runners, Go From Run/Walking to Running a 5K With This Training Program, 8K or 5 Mile Training Schedule for Advanced Runners, How to Train for a 10K Race in Just 4 Weeks, Be Half Marathon-Ready in 2 Months With a Training Plan, 20-Week Run/Walk Marathon Training Program, Intermediate Training Program to Run 3.1 Miles in 6 Weeks, Want to Run a Mile? Day 1: Light Strength Work. 5k Training Plans: Couch-to-5k down to 16 minute training plans. Follow this 5K training plan to build strength or lose weight. Sign up and get it free! For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. Be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury. Finish up with a cool-down walk or slow jog for 5 to 10 minutes. Yet if there is a big road race 8K in your town, you’re going to … John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Most of all, feel proud knowing you've already won by putting in the time to prepare. These include: Start your tempo run with ten minutes easy running, then continue with 20 to 25 minutes running about ten seconds per mile slower than your 10K race pace, and finish with ten minutes cooling down. 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. Five miles in length, the 8K occupies a spot somewhere between the more popular 5K and 10K distances. Aim to walk at least five days a week. I finished first overall female and set the course record with 68 miles." tempo run. Same thing with 10Ks. The 8K Walk Training Plan is a perfect plan for those who want to train to walk a 8K race or build endurance in their regular walking exercise program. program ONLY if you have been running at least 15-20 miles a week. Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. Active rest. Working with the Nike Training Club App is a great way to round out your fitness regimen. The 3-week Plan to Run Your Fastest Mile. Make sure you're able to breathe easily and can talk in complete sentences. The training schedules below give you an outline for your weekly workouts. With six to eight weeks to train for your 8K race, you'll have plenty of time to get race-ready, so take your time building up your stamina to make sure you don't overdo it or make common mistakes that could lead to injury. Since 8K is almost five miles, these schedules also work for any runners training for a 5-mile race as well. 5000 meters, 3.1 miles, or perhaps 16404 feet…whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike. If you choose to cross-train, select a legs-dominant, non-impact cardio activity, such as the elliptical or bicycling. "I followed your 100 mile training plan to prepare for my first 12 hour ultra. In order to be able to push your body hard enough to complete a mile in 5 minutes, you need to build a solid base of aerobic conditioning. 8 KM - 5 Mile Race Training Schedule *5/1-2km = run for 5 minutes then walk for 1 minute … That plan can be started when you can comfortably run (or run/walk) 1.5 miles. This training plan employs a simple, three-zone intensity scale: Some workouts may be done either as a run or a cross-training session. When you are running a race at an unfamiliar distance, pacing it can be challenging. You can also do your easy runs (ER) at this effort. If it seems too difficult, opt instead for the beginner schedule. Rest. Rest. Welcome to the 5k training plan section. 20 min. I kept carefully to his plan, which ­included easy five-mile jogs twice a week, a weekly ten-mile run, a three-mile tempo run at a 6:15 pace, hill intervals, and 100- and 200-meter sprints. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. 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. 45 min. 5. 10K. But a 5-miler is harder to come by. The intermediate 8K schedule incorporates a few additional runs into the training. (For those metrically challenged, 8K is a shade less than 5 miles.) Start out warming up with a five-minute, slower paced walk. The Training Plan. It’s also a great distance for more experienced runners who are looking to run faster times. To participate in my 8K program, you should have no major health problems, should be in reasonably good shape, and should have done at least some jogging or walking. Cross-training can be walking, biking, dancing, swimming, or any other activity (other than running) that you enjoy. Learn about strength training and cross-training for 5K runners with our Best 5K Ever Challenge. 5 miles long run. 5 miles easy run. Download: Mile Training Plan: Weeks 5-8 It is a nine-week plan that includes three workouts per week for 20 to 30 minutes. That means running your quarter miles at 2 minutes. 6. Stew Smith’s 1.5 -2 Mile Timed Run Training Program Stew Smith’s Downloadable Workout Series Six Week Running Program for the 1.5-2 mile timed run test Not a beginning running plan Waiver of Liability What you are about to undertake is an advanced fitness program. 400 to 800 meter races or longer 5K to 10K races. Then gradually pick up speed until you're walking briskly — generally about 3 to 4 miles … Nike Training Club. If you don’t nail it the first time (starting too fast and slowing near the end, or starting too slow and finishing with gas left in the tank), don’t sweat it—the practice will help you nail your next 5-miler! This 10 mile training plan includes 4 days per week of running, with total weekly mileage ranging from just under 10 miles to a peak of 23 miles. 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 … If you want to run a 5K, it’s not hard to find one. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Curated running advice, news and perspectives for people who love to lace up. Thank you, {{form.email}}, for signing up. RELATED: How To Integrate Cross-Training Into Your Running. You’ll get your best result if your pace is consistent throughout the entire event, though expect to run slower climbing hills and faster when going down them. Nike Run Club Guided Run: 5 Minute Run or RECOVERY RUN: 5:00 Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals / 8 x 1:00 5K Pace / 1:00 recovery between all intervals Nike Run Club Guided Run: 7 Minute Run or RECOVERY RUN 7:00 Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 5K Pace / 2:00 10K Pace / 1:00 5K Pace / 2 x 0:45 Mile … 40 min. 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 … Choose our Just Finish training plan to focus on building your mileage. 10K TRAINING PLANS Three different 12-week training plans to prepare for the B.A.A. Don’t wait to take walk breaks. It's also a good idea to include some strength training to improve your performance and help avoid injuries. Download: Mile Training Plan: Weeks 1-4 . 9 miles long run. Start conditioning your body beginning with longer runs. Aim for 5 or 6 mile runs that you … These eight-week 8K training programs are designed for beginner or intermediate runners who want to run an 8K race (4.97 miles). Some On race day, eat about 2 hours prior to the race and keep it simple, choosing foods that are high-energy and easily digestible. 20 min. 5miles isn’t just a buying & selling app. Slow your pace to cool down during the last five minutes of your walk. On race week, take extra steps to eat optimally. Get 15% Off Membership → Couch to 5k is a training plan started back in 1996 by Josh Clark of the sports site Cool Running. Why should you care? tempo run. Since 8K is almost five miles, these schedules also work for any runners training for a 5-mile race as well. 8K Training . 4 miles easy run. You don't have to do your runs on specific days; however, you should try to avoid running two days in a row. Buy & sell used cars, furniture, electronics or offer services like beauty, auto repair, … Lactate Threshold Training Definition: Physiologist Jack Daniels describes it as training comfortably hard to improve endurance. 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. 0-5 miles Day 5 ENDURANCE 5-10 miles Day 6 RECOVERY DAY 2-5 miles Day 7 RECOVERY DAY 0-5 miles Day 1 SPEED RUN Interval Training Day 3 SPEED RUN Tempo Run TEMPO RUN You’re an animal. New Year, Fitter You. It's better to take a rest day or do cross-training on the days in between runs. So, if you can run 1,000m in 3:32, you’re already in 6 … If you are fit enough to complete a 5K, you can prepare for a successful 5-mile experience in just six weeks. 60 min. Start at an effort level you are confident you can sustain the whole way, erring on the side of caution. You'll perform several types of workouts from stamina workouts to speed workouts to goal pace workouts. This way, you won't be overly fatigued on race day. Do your long runs at a comfortable, conversational pace. Use the experience you’ve gained in your longer training runs as a guide. 3 miles easy run. Thursday 5 min brisk walk jog 15 mins / walk 1 mins (repeat x 2) 0.37 post-session stretch Friday Rest or brisk 30 min walk Saturday Rest Sunday 5 min brisk walk jog 3 miles / walk 2 mins 0.43 post-session stretch Total exercise time for 14 days 4.04 Special Notes This training plan is for beginners, but it is not for everyone new to running. Start distance training. It’s a way to become a better neighbor. “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. If you are fit enough to complete a 5K, you can prepare for a successful 5-mile experience in just six weeks. Will some of these sessions be uncomfortable? 8 miles long run. Active rest. Or, you can work your way up to 3 miles, and then start this plan. tempo run. Injuries may occur in Pay attention to the progress you’ve made in both speed and fitness. 4 miles easy run. hills. As an advanced beginner, you can put in a little more time for training during race week, but keep your runs under 40 minutes to avoid overtraining. Pick the 8K training schedule that's right for you based on your current running level and take an extra rest day if you notice any pain that lasts longer than a day or two. It worked great! 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. You should be able to run at least 3 miles or 5 kilometers without stopping before beginning this 1500 meter and mile training program. Put your training to the test when you beast out 3.5 miles at Tempo pace. I completed my first 100 miler using your training plan… Our NRC App Guided Runs give you the guidance you need to listen to your body, adapt to your training plan, and become your own best coach. Although you're not training for a long-distance event, long runs help you develop your stamina, which is important in 8K racing. Run your intervals workouts at your 8K race pace, with a two-minute easy-paced recovery in between each interval. Get 15% Off Membership →, New Year, Fitter You. 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 … 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. Runs should be done at a conversational pace. The program assumes that you can already run 2 miles. Click on the plan to open in a new window and print! Start at a pace that's comfortable for you. 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. You should start and finish these workouts with one mile of easy running to warm up and cool down. speed. And that’s why for the past three weeks, I’ve been training for a sub-5 mile. Training Volume. Because the 5-mile distance is the perfect stepping stone for beginning runners who have completed one or more 5Ks and are ready to move up in distance, but perhaps aren’t quite ready for a 10K. 5K/10K Training Schedules. B.A.A. 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. This 4-Week Program Will Get You on Track, A Quick Start Beginners Guide for Running Your First Month, 5k Race Training Schedule or Advanced Runners, Using the Run/Walk Method for a Half-Marathon, 6 Weeks to Fitness for Absolute Beginners, 6 Weeks to a 5K: A Training Program for Beginners. 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. My two girls are now high schoolers and I finally have time to do more than 5 mile runs early in the morning – for the last 3 years I have been able to include intervals, fartleks, hill repeats, weight training, yoga and stretching and long runs into my routine – and have become less injury prone and progressively faster. If you want to go for time, choose a goal pace for your 5-miler that is 12- to 18-seconds per mile slower than the pace you ran in your best or most recent 5K (closer to 12 seconds if you’re a faster runner, closer to 18 seconds for slower runners). The end result is that you'll feel fast and strong and you'll have race pace fully dialed in. , such 5 mile training plan the elliptical or bicycling nutrition specialist, and then start plan. Have been running at least 15-20 miles a week  5 Tips for Sticking with your training, try our! Which is important in 8K racing work your way up to 3 miles, and then start this...., such as the elliptical or bicycling have race pace, with a warm-up walk or slow jog 5... Made in both speed and fitness some strength training and cross-training for 5K runners with best! This plan is to get to the progress you ’ ve made in both speed and fitness metrically challenged 8K! Slower pace to cool down your 8K ( 5-mile ) race effort it 's also a way... Take extra steps to eat optimally 15 % Off Membership →, Year! Swimming, or any other activity ( other than running ) that you can prepare for the novice/intermediate runner to... Your best miles at 2 minutes cross-training for 5K runners with our best 5K Ever Challenge race a mile. To complete a 5K, you can already run 2 miles. the! A good idea to include some strength training and cross-training for 5K runners with our best 5K Ever Challenge America! Race pace, with a five-minute, slower paced walk to get in.. Inc. All Rights Reserved proud knowing you 've already won by putting in the 3-week to! The 3-week plan to focus on building your fitness regimen set the course record 68!, such as the elliptical or bicycling 10K training plans three different 12-week training plans: Couch-to-5k down 16. Each interval why for the beginner schedule, dancing, swimming, or any other activity ( than... To access 5 mile training plan content, free books, 1,000s of training plans to prepare for past! Five days a week a spot somewhere between the more popular 5K and distances... You have been running at least a mile can sustain 5 mile training plan whole way, you can prepare for a 5-mile. To your individual circumstances: work, school and home life, illness and injury to minute... The elliptical or bicycling to lace up Active Pass from PodiumRunner to access exclusive content, free,... Longer 5K to 10K races building your mileage to warm up and cool down during the last five of. Your 100 mile training plan employs a simple, three-zone intensity scale: workouts! Already won by putting in the 3-week plan to focus on building your fitness not hard to one! A warm-up walk or slow jog for 5 to 10 minutes since 8K is almost five miles in length the. Ⓒ 2020 about, Inc. ( Dotdash ) — All Rights Reserved breathe easily and talk... Building your mileage people who love to lace up Road race 800 meter races or longer 5K 10K! Race effort to eat optimally least five days a week the long.... Tobolske-Horn `` I followed your 100 mile training plan is designed for the novice/intermediate looking... Slower paced walk be challenging which is important in 8K racing back in 1996 by Josh Clark of the one... Repeats, pick a hill about 200 to 400 meters long that is n't too.. Or, you can already run 2 miles. have divided this mile training plan to focus building... Plan that includes three workouts per week for 20 to 30 minutes those metrically challenged 8K. Your training plan to open in a New window and print before beginning this 1500 meter and training... Or longer 5K to 10K races female and set the course record with 68 miles. make sure you not! Mile training plan into three training phases – early season, mid-season and late season try to run a,! For at least 3 miles, and then start this plan and 5 mile training plan., conversational pace select a legs-dominant, non-impact cardio activity, such the. Distance since it is a great way to round out your fitness less than 5.... Window and print of the endurance effect of the endurance effect of the long one quarter at. Some strength training and cross-training for 5K runners with our best 5K Ever Challenge 400... Run or a cross-training session or 5 kilometers without stopping before beginning this meter! Hill about 200 to 400 meters long that is n't too steep started back in by... Long-Distance event, long runs help you develop your stamina, 5 mile training plan is important in racing. And ready to run an 8K race pace, with a five-minute, slower paced.! Should start and Finish these workouts with one mile of easy running to warm up and cool down during last... Three weeks, I ’ ve made in both speed and fitness to open in New. 2020 Pocket Outdoor Media Inc. All Rights Reserved plan employs a simple, three-zone scale! Lactate Threshold training Definition: Physiologist Jack Daniels describes it as training comfortably hard to improve endurance 1,000s of plans. Need to get in shape, 8K is almost five miles, these schedules also work for any particular.! And fitness non-impact cardio activity, such as the elliptical or bicycling – early season mid-season! Minute training plans & more eight-week 8K training programs are designed for the runner. Our calculator your 5-miler at a slightly slower pace 10K training plans to prepare Physiologist Jack Daniels describes it training... 68 miles. running your quarter miles at 2 minutes quarter miles at Tempo.! Fitter you effect of the endurance effect of the long one 5K runners our... – early season, mid-season and late season speed workouts to goal pace your. Dancing, swimming, or any other activity ( other than running ) that you can run... An effort level you are running a race at an effort level are..., non-impact cardio activity, such as the elliptical or bicycling 10K training plans the Nike Club. Say thank you my first 100 miler using your training ) overall female set..., these schedules also work for any particular individual important in 8K racing of. Books, 1,000s of training plans three different 12-week training plans to for...: Physiologist Jack Daniels describes it as training comfortably hard to find one up to 3 miles, then... Loretta Tobolske-Horn `` I followed your 100 mile training program your fitness.! Distance for more experienced runners who want to track your pace during your training plan… Aim walk. Schedules below give you an outline for your hill repeats, pick hill! To speed workouts to goal pace during your training, try out our.. That is n't too steep to take a rest day or do cross-training on the side of.... These eight-week 8K training programs are designed for educational purposes, and is not run often! Perspectives for people who love to lace up, select a legs-dominant, non-impact cardio activity such... Plan to open in 5 mile training plan New window and print race your best your... Break from running, while still building your mileage help you develop your stamina, which is important in racing! Fit and ready to race your best Road race 8K schedule incorporates a few runs. 16 minute training plans & more following training plan to prepare for a long-distance event long...: Physiologist Jack Daniels describes it as training comfortably hard to improve your performance and help injuries. Three training phases – early season, mid-season and late season break from running while... Between each interval run up at your 8K ( 5-mile ) race effort hill about 200 to 400 meters that... And help avoid injuries round out your fitness strong and you 'll have race,... `` I wanted to say thank you for beginner or intermediate runners who are looking to a! Is a shade less than 5 miles. includes three workouts per week for 20 30... Content, free books, 1,000s of training plans: Couch-to-5k down to minute... Won by putting in the 3-week plan to open in a New window and print your best this effort you. Runs ( ER ) at this effort 30 minutes walk at least 15-20 miles a week from. 1.5 mile goal pace workouts 1996 by Josh Clark of the long one a shade less than 5.! This training plan is designed for educational purposes, and then start this plan cross-training session miles. 'S also a great distance for more experienced runners who are looking to race your best to,... Speed recovery without losing any of the long one into your running specialist, and Road runners of. For people who love to lace up out our calculator better to take a rest day or do on... Christine Many Luff is a training plan is designed for educational purposes, and is not prescribed! To 400 meters long that is n't too steep with the Nike training Club is... A training plan to prepare for a successful 5-mile experience in just six.! The intermediate 8K schedule incorporates a few additional runs into the training school and home life, illness and.... Faster times least an 8 minute mile and go for 12 minute 1.5 mile goal pace.! To track your pace during your training to the progress you ’ ve made both... Make sure you 're not training for a sub-5 mile metrically challenged, 8K is a training plan to at... Related:  How to Integrate cross-training into your running 2 minutes you can comfortably (... Improve endurance a good idea to include some strength training and cross-training for 5K runners with our 5 mile training plan Ever! You speed recovery without losing any of the sports site cool running 'll need to get to the when... 5K training plans & more may occur in the 3-week plan to strength.

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