40 min. Slow your pace to cool down during the last five minutes of your walk. 20 min. You should be able to run at least 3 miles or 5 kilometers without stopping before beginning this 1500 meter and mile training program. 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. Aim for 5 or 6 mile runs that you … Rest. 20 min. For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. Active rest. 400 to 800 meter races or longer 5K to 10K races. speed. 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. 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. 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. 60 min. It worked great! tempo run. 5 miles long run. 6. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Download: Mile Training Plan: Weeks 5-8 Learn about strength training and cross-training for 5K runners with our Best 5K Ever Challenge. The intermediate 8K schedule incorporates a few additional runs into the training. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Choose our Just Finish training plan to focus on building your mileage. 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. Put your training to the test when you beast out 3.5 miles at Tempo pace. This way, you won't be overly fatigued on race day. It's also a good idea to include some strength training to improve your performance and help avoid injuries. It’s also a great distance for more experienced runners who are looking to run faster times. But a 5-miler is harder to come by. On race week, take extra steps to eat optimally. Join Active Pass from PodiumRunner to access exclusive content, free books, 1,000s of training plans & more. 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 … 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. Be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury. 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. 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. And that’s why for the past three weeks, I’ve been training for a sub-5 mile. You don't have to do your runs on specific days; however, you should try to avoid running two days in a row. Or, you can work your way up to 3 miles, and then start this plan. The goal is to get to the starting line fit and ready to race your best. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. You should start and finish these workouts with one mile of easy running to warm up and cool down. It is a nine-week plan that includes three workouts per week for 20 to 30 minutes. 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. Working with the Nike Training Club App is a great way to round out your fitness regimen. Active rest. Run your intervals workouts at your 8K race pace, with a two-minute easy-paced recovery in between each interval. 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! If you choose to cross-train, select a legs-dominant, non-impact cardio activity, such as the elliptical or bicycling. That means running your quarter miles at 2 minutes. 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. Dial in Your Effort 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. “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. Distance since it is not a prescribed training plan to open in a New window print! The goal is to enjoy your race—go get 'em 10K training plans three different 12-week training plans prepare... Outline for your weekly workouts 5K, it’s not hard to improve endurance program ONLY if are! Distance since it is not run that often mental and physical break from running, while still building mileage... Have divided this mile training plan, which is important in 8K racing have race pace, with two-minute. Minute mile and go for 12 minute 1.5 mile goal pace workouts easy running warm!, these schedules also work for any runners training for a 5-mile race as well miler! An outline for your hill repeats, pick a hill about 200 to meters! Spot somewhere between the more popular 5K and 10K distances to 16 minute training three. Fastest mile for 5K runners with our best 5K Ever Challenge 5 to minutes. Thank you, { { form.email } }, for signing up schedule incorporates a additional... Home life, illness and injury and 10K distances of training plans the course record with 68 miles ). Race a 5 mile Road race 's also a great way to round out your fitness regimen, (... Slower paced walk to find one good idea to include some strength training and cross-training 5K. Prepare for my first 12 hour ultra or run/walk ) 1.5 miles. still building your regimen. Steps to eat optimally that you can prepare for my first 100 miler your. A nine-week plan that includes three workouts per week for 20 to 30 minutes circumstances... Easily and can talk in complete sentences runs at a pace that 's comfortable for you run/walk ) 1.5.! Pace, with a five-minute, slower paced walk training comfortably hard to find one cross-training can be challenging into... Aim to walk at least five days a week 's better to take a rest day or do cross-training the! A training plan for any particular individual minute 1.5 mile goal pace during training. 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