5K Training Program

Preparing for an event like the 5K may see trivial for beginning runners, since reaching the distance by itself does not represent a serious challenge, but meeting specific time targets requires some planning and serious effort.

Below are some of the 5K training plans which can help you achieve your goals.

• Hal Higdon: 5K Training [8 weeks]
• Runners World: The Beginner 5-K Plan [5 weeks]
• Runners World: The Intermediate 5-K Plan [5 weeks]
• Runners World: The Ultimate 5-K Plan [6 weeks]
• Jeff Galloway’s 5K Training [15 weeks]
• Furman Institute FIRST 5K (pdf) [12 weeks]

Warming up before a 5K run

Some advice on warming up, and essential ingredient to achieving your goals.

1. Doing 1-2 miles of slow running
2. Doing 3 to 4 strides on 50-100 meters
3. Doing a bit of in-place jogging while waiting for the race to start