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5 weeks to 5K
This simple plan, designed by Jeff Gaudette, head coach of RunnersConnect in Boston, will get you race-ready quickly. (Not the competitive type? Just call it your "5 Weeks to a Hot Body" program instead.) Running sessions can be done outdoors or on a treadmill. Run a further distance? Stick with it for a few more weeks and make your dreams of many kilometers come true. To do a 10K…. Repeat weeks 1 through 5 from the plan below, adding 1 mile to each workout. For a half marathon...Follow the 10K instructions, then repeat and...
5 weeks to 5K
This simple plan, designed by Jeff Gaudette, head coach of RunnersConnect in Boston, will get you race-ready quickly. (Not the competitive type? Just call it your "5 Weeks to a Hot Body" program instead.) Running sessions can be done outdoors or on a treadmill.
Run a further distance?
Stick with it for a few more weeks and make your dreams of many kilometers come true.
To do a 10K….Repeat weeks 1 through 5 from the plan below, adding 1 mile to each workout.
For a half marathon...Follow the 10K instructions, then repeat, adding an additional mile to each workout.
Race training language:
Cross training: Do cardio activities other than running for 30 to 45 minutes. Walking, elliptical trainers, stair climbing, swimming and cycling are all great options.
Distance training: Run far at a moderate pace, which increases your endurance.
Recover: Walk or jog at an easy pace.
Rest day: No training.
Run-walk: Run at an easy pace and walk when you need to catch your breath.
Speed training: Run quickly for a short distance, recover, then repeat. This type of training increases your speed and endurance.
Strength training: Do 1 or 2 sets of a resistance movement for each major muscle group.
Stride: Run quickly (not quite a sprint) for a short distance.
Tempo training: Run at a consistent, moderately hard intensity throughout the session. It increases the time you can spend moving quickly.
Check out the calendar below for your complete training schedule. (If you print the plan, make sure to use landscape orientation to get the best resolution.)
Download the 5 Week to 5K Training Plan here