5 Weeks to a 5K
This easy plan, designed by Jeff Gaudette, head coach for RunnersConnect in Boston, will get you race-ready fast. (Not the competitive type? Just call it your “5 Weeks to a Hot Body” program instead.) The running sessions may be done outdoors or on a treadmill.
Running a Farther Distance?
Stick with it for a few more weeks and make your high-mileage dreams come true.
To do a 10K…. Repeat weeks 1 through 5 from the plan below, adding 1 mile to every workout.
For a half marathon… Follow the 10K directions, then repeat it, adding an additional mile to every workout.
Race Training Lingo:
Cross training: Do any cardio activity, except running, for 30 to 45 minutes. Hiking, the elliptical, stair climbing, swimming, and biking are all great choices.
Distance workout: Run far at a moderate pace, which increases your endurance.
Recover: Walk or jog at an easy pace.
Rest day: No workout.
Run-walk: Run at an easy pace, and walk when you need to catch your breath.
Speed Workout: Run a short distance fast, recover, then repeat. This type of training increases your quickness and endurance.
Strength training: Do 1 or 2 sets of a resistance move for every major muscle group.
Stride: Run fast (not quite a sprint) for a short distance.
Tempo workout: Run at a steady, moderately hard intensity for the entire session. It increases the amount of time you can spend moving fast.
Check out the calendar below for your complete training plan. (If you’re printing the plan, be sure to use landscape layout for best resolution.)