12-WEEK TRAINING

PROGRAM FOR A 5K

5K Training
In 2002, the 5K was the most popular road race
distance in the U.S.A with 3,021,000 finishers
60.6% of 5K finishers were female
Short enough that you can race often
Speed will help with racing other distances
Aerobic benefits provide cardiorespiratory health
benefits

5K Training
Walking
Running
Rest and Recovery

Principles of Physical Training

Adaptation to Stress
Specificity
Progressive Overload
Reversibility
Individual Differences
Law of Diminishing Returns

Getting Started
Get an OK from your Physician
Shoes
Clothing
Goals and Expectations
Where
When
With whom
Commitment

5K Training
Novice program
Intermediate program
Advanced program

5K Novice Training

WEEK

WORKOUT #1

WORKOUT #2

WORKOUT #3

#1

30 total minutes:
W-10 min.
(R-1 min., W-2 min.) x 4
W-10 min.

Same as #1

Same as #1

#2

30 total minutes:
W-10 min.
(R-2 min., W-2 min.) x 3
W-10 min.

Same as #1

Same as #1

#3

31 total minutes:
W-10 min.
(R-2 min., W-1 min.) x 4
W-10 min.

Same as #1

33 total minutes:
W-10 min.
(R-3 min., W-2 min.) x 3
W-10 min.

#4

35 total minutes:
W-10 min.
(R-3 min., W-1 min.) x 4
W-10 min.

Same as #1

39 total minutes:
W-10 min.
(R-3 min., W-1 min.) x 5
W-10 min.

#5

42 total minutes:
W-10 min.
(R-4 min., W-2 min.) x 4
W-10 min.

Same as #1

44 total minutes:
W-10 min.
(R-4 min., W-1 min.) x 5
W-10 min.

#6

49 total minutes:
W-10 min.
(R-4 min., W-1 min.) x 6
W-10 min.

Same as #1

49 total minutes:
W-10 min.
(R-5 min., W-1 min.) x 5
W-10 min.

WEEK

WORKOUT #1

WORKOUT #2

WORKOUT #3

#7

55 total minutes:
W-10 min.
(R-5 min., W-1 min.) x 6
W-10 min.

Same as #1

54 total minutes:
W-10 min.
(R-6 min., W-1 min.) x 5
W-10 min.

#8

~50 total minutes:

W-10 min.
R: 1 mile
W: 5 min.
(R-6 min., W-1 min.) x 3
W-10 min.

Same as #1

~45 min.
W-10 min.
R: 1 mile
W: 5 min.
R: 1 mile
W: 10 min.

#9

~35 min.
W: 10 min.
R: 1.5 miles
W: 10 min.

~40 min.
W: 10 min.
R: 1.5 miles
W: 5 min.
R: .5 mile
W: 5 min.

~35 min.
W: 10 min.
R: 2 miles
W: 5 min.

#10

~35 min.
W: 10 min.
R: 2 miles
W: 5 min.

~35 min.
W: 10 min.
R: 2 miles
W: 5 min.

~40 min.
W: 10 min.
R: 2.5 miles
W: 5 min.

#11

~40 min.
W: 10 min.
R: 2 miles
W: 10 min.

~40 min.
W: 10 min.
R: 2 miles
W: 10 min.

~45 min.
W: 10 min.
R: 3miles
W: 5 min.

#12

~40 min.
W: 10 min.
R: 2 miles
W: 10 min.

~49 min.
W: 10 min.
R: 2 miles
W: 10 min.

Furman 5K
April 17

Intermediate 5K Training

WEEK

WORKOUT #1

WORKOUT #2

WORKOUT #2

#1

10 min. warm up run

2 x 400
10 min. cool down run

1 mile warm up run

1 mile tempo
1 mile cool down run

3 miles

#2

10 min. warm up run

3 x 400
10 min. cool down run

1 mile warm up run

1 mile tempo
1 mile cool down run

3 miles

#3

10 min. warm up run

4 x 400
10 min. cool down run

1 mile warm up run

1 mile tempo
1 mile cool down run

3.5 miles

#4

10 min. warm up run

2 x 400, 1 x 800
10 min. cool down run

1 mile warm up run

1.5 mile tempo
1 mile cool down run

3.5 miles

#5

10 min. warm up run

400, 600, 800
10 min. cool down run

1 mile warm up run

1.5 mile tempo
1 mile cool down run

4 miles

#6

10 min. warm up run

5 x 400
10 min. cool down run

1 mile warm up run

1.5 mile tempo
1 mile cool down run

4 miles

#7

10 min. warm up run

400, 2 x 800
10 min. cool down run

1 mile warm up run

1.5 mile tempo
1 mile cool down run

4.5 miles

#8

10 min. warm up run

2 x 1000
10 min. cool down run

1 mile warm up run

2 mile tempo
1 mile cool down run

4.5 miles

#9

10 min. warm up run

6 x 400
10 min. cool down run

1 mile warm up run

2 mile tempo
1 mile cool down run

5 miles

#10

10 min. warm up run

3 x 800
10 min. cool down run

1 mile warm up run

2 mile tempo
1 mile cool down run

5 miles

#11

10 min. warm up run

200, 400, 600, 800
10 min. cool down run

1 mile warm up run

2 mile tempo
1 mile cool down run

5 miles

#12

10 min. warm up run

4 x 400
10 min. cool down run

2 miles easy
10 min. walk

Furman 5K
April 17

5K Advanced Training

WEEK

WORKOUT #1

WORKOUT #2

WORKOUT #3

#1

10 min. warm up run

4 x 400
10 min. cool down run

1 mile warm up
3 mile tempo
1 mile cool down

5 miles

#2

10 min. warm up run

3 x 800
10 min. cool down run

1 mile warm up
3 mile tempo
1 mile cool down

5 miles

#3

10 min. warm up run

5 x 400
10 min. cool down run

1 mile warm up
2 mile tempo
1 mile cool down

6 miles

#4

10 min. warm up run

4 x 800
10 min. cool down run

1 mile warm up
3 mile tempo
1 mile cool down

5 miles

#5

10 min. warm up run

6 x 400
10 min. cool down run

1 mile warm up
3 mile tempo
1 mile cool down

6 miles

#6

10 min. warm up run

400, 800, 1600
10 min. cool down run

1 mile warm up
4 mile tempo
1 mile cool down

6 miles

WEEK

WORKOUT #1

WORKOUT #2

WORKOUT #3

#7

10 min. warm up run

3 x 1000
10 min. cool down run

1 mile warm up
3 mile tempo
1 mile cool down

7 miles

#8

10 min. warm up run

8 x 400
10 min. cool down run

1 mile warm up
4 mile tempo
1 mile cool down

6 miles

#9

10 min. warm up run

2 x 1600
10 min. cool down run

1 mile warm up
4 mile tempo
1 mile cool down

7 miles

#10

10 min. warm up run

4 x 800
10 min. cool down run

1 mile warm up
4 mile tempo
1 mile cool down

7 miles

#11

10 min. warm up run

8 x 400
10 min. cool down run

1 mile warm up
4 mile tempo
1 mile cool down

6 miles

#12

10 min. warm up run

6 x 400
10 min. cool down run

10 min. easy
3 x (1 min. fast, 2
min. easy)
5 min. easy

Furman 5K
April 17

Avoiding Injury
Stretch most days, even non-run
days
Progress gradually
Cross Train
Listen to your body
Avoid overuse
Include recovery time