5k Race Training: Part 2

Written By Leah Britt • 4 min read

It’s Time to Start Training For Your 5K

One of the best reasons for choosing 5K race training for running a 5k race is the distance. Most of you are busy, and training time is precious. Therefore, it’s really tough to find the time to train for a half-marathon or a marathon. Not so with the 5K! You can work up to it quickly (from scratch) and train for it adequately on just three days a week.

If you are someone that would like to start your own 5k race training then this is the program for you. Remember that it is okay to walk. We all have to start somewhere!

6 Week Beginner 5K Race Training

*On Rest days choose other forms of exercise. Continue with your weight training, classes, etc.

WEEK ONE
Mon Rest
Tue Run 1 min, walk 1 min. Do this 10 times
Wed Rest
Thu Run 2 mins, walk 4 mins. Repeat 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 4 mins. Repeat 6 times

WEEK TWO
Mon Rest
Tue Run 3 mins, walk 3 mins. Repeat 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Repeat 5 times
Fri Rest
Sat Rest
Sun Run 5 mins, walk 3 mins. Repeat 3 times

WEEK THREE
Mon Rest
Tue Run 7 mins, walk 2 mins. Repeat 3 times
Wed Rest
Thu Run 8 mins, walk 2 mins. Repeat 3 times
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Repeat 3 times

WEEK FOUR
Mon Rest
Tue Run 8 mins, walk 2 mins. Repeat 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Repeat 3 times

WEEK FIVE
Mon Rest
Tue Run 9 mins, walk 1 min. Repeat 3 times
Wed Rest
Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times

WEEK SIX
Mon Rest
Tue Run 15 mins, walk 1 min. Do twice
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun 5K Race!

Note: On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, remember to start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks. This will be a blast!

6 Week Intermediate/Beginner 5K Race Training

This is a basic 6 week 5K race training schedule for anyone who can run for 30 minutes, and would like to improve their time!

WEEK ONE
Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4 x 1 minute faster with 2-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 30 mins easy

WEEK TWO
Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4-5 x 90 secs fast with 2.5-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 35 mins easy

WEEK THREE
Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fast and slow running
Fri Rest
Sat 25 mins easy
Sun 40 mins easy

WEEK FOUR
Mon Rest
Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fast and slow, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 45 mins easy

WEEK FIVE
Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 3 x 3 mins fast with 3-min jog recoveries, then 10 mins easy
Fri Rest
Sat 25 mins easy
Sun 35 mins easy

WEEK SIX
Mon Rest
Tue 25 mins easy, incorporating 6 x 20-40 seconds faster-paced running
Wed Rest
Thu 20-25 mins easy
Fri Rest
Sat 15 mins easy or rest
Sun 5K Race!

In a 5K, you feel like you’re really racing. And that’s a good feeling. Not many runners can maintain a 10K race pace that is much faster than their daily training pace. With a 5K, however, you can push as much as one minute per mile faster than your usual training pace.

It is important to stay on track, especially when you are setting a time limit on yourself (6 weeks). Keep the date of your race written on your calendars in big red pen so you see it everyday. Set goals for yourself and reward yourself when you get there. A new running shirt for two weeks of training completed, and extra low-fat snack for a great workout. Don’t let one missed workout derail your course, things happen, we get sick, or have bad days, get right back on it the next day.

Keep us updated on your success with your 5k race training and of course you races! Send in your photo’s and join us on our Facebook page! Remember- Fans are one great way to keep motivated, so tell everyone!

P.S. Don’t forget to read our 5k Race Training Schedule Part 1. And check out all of our fitness and weight loss programs here at Premier Fitness Camp.

Leah Britt Bio:

Leah Britt, holds a Bachelors Degree in Clinical Nutrition and Health Science from Southern Utah University where she was a collegiate athlete. She is certified by International Sports Science Association and The National Academy of Sports Medicine as Personal Trainer. Leah uses an individual approach to achieving optimal wellness for each and every client. “We are all unique”- no two people have the same metabolism, biochemical make-up, health concerns, behavioral issues or nutritional needs. Failing to address these issues when designing a nutrition and fitness program can lead to poor results and frustration. Leah’s focus is on helping her clients set realistic goals and to achieve lifelong health and wellness.