| RACE PLAN FOR BEGINNER LEVEL 5K | total | |||||||||
| This plan assumes some minimal background in running, perhaps 3 times a week at 3 miles plus each time and should allow a beginner to successfully complete a 5k | weeks | |||||||||
| wk | dates | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | miles | |
| 1 | 3-4 miles | rest or x-train | 3 miles | rest or x-train | 3 miles | long run 4 miles | rest | 13-17 miles | ||
| 2 | 3 miles | rest or x-train | 4 miles | rest or x-train | 3 miles | lr of 4 miles | rest | 14-18 miles | ||
| 3 | 3-4 miles | rest or x-train | 4 miles | rest or x-train | 3 miles | lr of 5 miles | rest | 15-19 miles | ||
| 4 | 3 miles | rest or x-train | 4 miles | rest or x-train | 3 miles | lr of 5 miles | rest or x-train | 15-19 miles | ||
| 5 | 3-4 miles | 1 mile warm | rest or x-train | 4 miles | rest or x-train | lr of 6 miles | rest | 17-21 miles | ||
| 4×400 race pace | ||||||||||
| 2 mi cool down | ||||||||||
| 6 | 3 miles | 1 mile warm | rest or x-train | 4 miles | rest or x-train | lr of 6 miles | rest or x-train | 17-21 miles | ||
| 5×400 race pace | ||||||||||
| 2 mi cool down | ||||||||||
| 7 | 4-5 miles | 1 mile warm | rest or x-train | 5 miles | rest | lr of 7 miles | rest | 20-24 miles | ||
| 6×400 race pace | ||||||||||
| 2 mi cool down | ||||||||||
| 8 | 4 miles | rest or x-train | 3 miles | 5k turkey trot | rest or x-train | 4 miles | rest or x-train | 17-21 miles | ||
| 1 mi warm | ||||||||||
| 2 mi cool down | ||||||||||
| 9 | 4-5 miles | 1 mi warm | rest or x-train | 5 miles | rest or x-train | lr of 6 miles | rest | 23-27 miles | ||
| 2 mi tempo | ||||||||||
| 1 mi cool down | ||||||||||
| 10 | 1 mi warm up | rest or x train | 5 miles | 1 mi w up | lr of 7 miles | rest or x-train | 23-27 miles | |||
| 2 mi tempo | 6×400 race pace | |||||||||
| 2 mi cool down | 2 mi cool down | |||||||||
| 11 | 4 miles | 1 mi w up | rest or x-train | 1 mi warm up | rest or x-train | lr of 7 miles | rest | 25-29 miles | ||
| 7×400 race pace | 2 mi tempo | |||||||||
| 2 mi cool down | 2 mi cool down | |||||||||
| 12 | 4-5 miles | 1 mi w up | rest or x-train | 1 mi warm up | rest or x-train | lr of 7 miles | rest or x-train | 26-30 miles | ||
| 8×400 race pace | 3 mi tempo | |||||||||
| 2 mi cool down | 2 mi cool down | |||||||||
| 13 | 4 miles | 1 mi w up | rest or x-train | 1 mi warm up | rest or x-train | lr of 8 miles | rest | 27-31 miles | ||
| 8×400 race pace | 3 mi tempo | |||||||||
| 2 mi cool down | 2 mi cool down | |||||||||
| 14 | 4-5 miles | 1 mi w up | rest or x-train | 1 mi warm up | rest or x-train | lr of 8 miles | rest or x-train | 27-31 miles | ||
| 8×400 race pace | 3 mi tempo | |||||||||
| 2 mi cool down | 2 mi cool down | |||||||||
| 15 | 4 miles | 1 mi w up | rest or x-train | 1 mi w up | rest or x-train | lr of 7 miles | rest | 23-27 miles | ||
| 6×400 race pace | 2 mi tempo | |||||||||
| 2 mi cool down | 1 mi cool down | |||||||||
| 16 | 4 miles | 1 mi w up | rest or x train | 3 miles | rest | RACE DAY!!! | rest/recover | 17-21 | ||
| 4×400 race pace | 1 mi wup | |||||||||
| 2 mi cool down | 2 mi cool down | |||||||||
| x-train= cross train using non-impact equipment, ex. Elliptical trainer, ex. bike | race pace=your best guess at your goal race pace per mile | |||||||||
| lr=longrun which should be done 1-2 min over race pace | 400’s rests should be easy walking equal to the time of the 400’s when running | |||||||||
| tempo= 24-30 sec over race pace, rests should be 1:30-2 min between each | ||||||||||
