A 5K Training Plan: Dashes And Distance

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

A 5K is the ultimate combination of long and short-distance running, in my opinion.  It takes the endurance of a 10K and combines it with the speed needed for your 800m and mile runs into a challenging, 3.1-mile package.  Creating a good 5K training plan, then, means focusing on not only putting on the miles, but shaving those seconds.

Part One: Going the Distance

Running a 5K successfully means putting a lot of miles under your belt.  This is called mileage, and this is what will give you the aerobic capacity to last through a tough and strenuous 3.1 miles.  The more miles you rack up during a week (within reason), the better.

A good rule of thumb for mileage is to be able to run at least 20 miles a week before you run a competitive 5K.  Of course, for the best performance, a workout of 35-45 miles is the best mix of efficiency and effectiveness.  I’ll break down both weeks to show you what they would look like:

20-mile Week
Monday: 3.5 miles
Tuesday: Speed work (3 miles worth)
Wednesday: 3 miles
Thursday: Speed work (3 miles worth)
Friday: 3.5 miles
Saturday: 6 miles

35-mile Week
Monday: 5 miles
Tuesday: 5.5 miles
Wednesday: 6.5 miles
Thursday: 5.5 miles
Friday: 4.5 miles
Saturday: 8 miles

Part Two: A Dashing Performance

You need to incorporate speed work into your 5K training plan to get your feet turning over more quickly during a race.  This will make your mile splits even that much faster.

On Tuesdays and Thursdays, you should run one of the following workouts per day:

Speed Workout #1: Repeats
Warm up, and then run a brisk 2 miles.  When you finish, take a two-minute water break and then start on repeats.  Run 1 mile near your top speed.  Take a minute break. Run another mile repeat. For more mileage, just add mile repeats.

Speed Workout #2: Fartlek Runs
Start off running.  Every 400 meters, kick it up to near your max speed and run a fast 200 meters.  Then, take it back down to your previous pace for another 400 meters. Do seven 400meter-200meter repeats during your run without stopping, for a total of 2.7 miles. Add a slightly above-pace mile at the end to increase mileage.

Speed Workout #3: Sprint Pyramids
After warming up, head to a track and run this pattern:

2 x 400meters, 60-second rest in between
2 x 800meters, 90-second rest in between
1 x 1600 meters, 120-second rest
2 x 800meters, 90-second rest in between
2 x 400 meters, 60-second rest in between

=> CLICK HERE to get started with the Treadmill Trainer running workouts!