5K Training Program
Here’s an 8-week training plan to help you prepare for a 5K race (3.2 miles). The plan gradually increases in intensity to build endurance, speed, and overall running fitness. It’s suitable for beginners or those looking to improve their 5K time.
Long Runs 🐉
Long Runs are the cornerstone of endurance training. They improve your aerobic capacity, muscular endurance, and mental stamina. Long runs should be done at a comfortable, conversational pace, allowing you to cover the distance without excessive fatigue.
Long Runs improve your lactate threshold, which is the point at which lactic acid builds up in the muscles faster than it can be removed. By increasing your lactate threshold, you can maintain a faster pace for a longer time without fatigue.
Interval Runs 👯
Interval training involves alternating between periods of high-intensity running and recovery. This type of workout improves your anaerobic capacity, enabling you to run faster for longer periods.
A common approach is the 400-meter repeat: run 400 meters at a fast pace, followed by a 200-meter jog or walk for recovery. 400 meters = a quarter mile.
You can also time your intervals, which I prefer. Here's an example - run for a minute, walk for a minute, run for forty-five seconds, walk for 1:30, run for 30 seconds, walk for two minutes. Repeat 4+ times.
Tempo Runs 🐎
Tempo runs involve running at a comfortably hard pace - slightly faster than your typical running pace but sustainable for a longer duration.
Tempo runs improve your lactate threshold, which is the point at which lactic acid builds up in the muscles faster than it can be removed. By increasing your lactate threshold, you can maintain a faster pace for a longer time without fatigue.
Warmups 🔥
- A proper warm-up is essential for preparing the body for the physical demands of running. By gradually increasing your heart rate and blood circulation, a warm-up ensures that more oxygen and nutrients reach the working muscles.
- This improved circulation enhances muscle function, elasticity and endurance, allowing you to run more efficiently and effectively. Warm-ups help activate the nervous system, improving coordination and reaction times.
Try to start your runs with a 5 minute warm-up of light jogging. As you continue to train, you'll need more targeted ways to warm up your body and dial in your body mechanics:
Sendō Midori
Cooldowns ❄️
- A cool-down is as essential as a warm-up, as it helps the body transition from an active state to a resting state. It gradually lowers your heart rate and breathing, helping to prevent dizziness or fainting caused by a sudden stop in activity.
- A cool-down also aids in the removal of metabolic waste products, such as lactic acid, which can accumulate during exercise and contribute to muscle soreness.
End each run with a 5-10 minute cool-down walk. Bonus points for a stretching session (e.g. 10 minutes of yoga) and deep breathing exercises.
Yoga Asanas
Asanas (postures) enhance flexibility, balance, and muscle strength, which supports better posture and reduces injury risk in runners. Its emphasis on breathwork and mindfulness also aids mental focus and stress reduction, beneficial for maintaining endurance.
The Down Dog Yoga app has free practices that you can set by duration and difficulty level. Ashtanga Yoga (Old) and Vinyasa Yoga are my go-to practices for a good mix of breathing, stretching and strength training.
Breathing Exercises
Breath is life. In yoga, it’s not just a way to stay calm—it’s a discipline of its own. Whether you're deep in a pose, grinding through a lift, or zoning in on a long run, your breath is the thread that connects body, mind, and intention. When used with awareness, breath becomes a powerful tool for regulating energy, focus, recovery, and emotional state.
The Wim Hof Method (WHM) and Oak Meditation apps have free breathing exercises that you can set by duration.
Meditation
Breathing exercises naturally extend into the withdrawal of senses, concentration and meditation, which supports mental resilience and focus. Regular practice helps manage pre-race nerves and develop a calm, clear mindset, which is valuable for maintaining motivation and tackling long or challenging runs.
The Oak Meditation app has guided and unguided meditations available for free.
Final Tips 🏁
- Get at least 7 hours of sleep. No excuses.
- Eat lots of protein and carbs (you’re burning a ton of calories).
- Accountability: Keep a physical wlog. Track reps, miles, and rest times.
- Never stop mid-workout: If you’re out of breath, slow down, but don’t quit. Push through even if you feel like hell. Just finish the reps.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 mi run | 5 x 400 | 3 mi run | Rest | 3 mi run | 5 mi run |
| 2 | Rest | 3 mi run | 30 min tempo | 3 mi run | Rest | 3 mi fast | 5 mi run |
| 3 | Rest | 3 mi run | 6 x 400 | 3 mi run | Rest | 4 mi run | 6 mi run |
| 4 | Rest | 3 mi run | 35 min tempo | 3 mi run | Rest | Rest | 5K Test |
| 5 | Rest | 3 mi run | 7 x 400 | 3 mi run | Rest | 4 mi fast | 6 mi run |
| 6 | Rest | 3 mi run | 40 min tempo | 3 mi run | Rest | 5 mi run | 7 mi run |
| 7 | Rest | 3 mi run | 8 x 400 | 3 mi run | Rest | 5 mi fast | 7 mi run |
| 8 | Rest | 3 mi run | 30 min tempo | 2 mi run | Rest | Rest | 5K Race |
Midori Sendō
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