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This program is for runners who are able to run 8 miles per week. The program requires a commitment of 3 days per week for 5 weeks. The program aims to allow you to improve your 5k race times while still focusing on mastering the distance. It is often hard for runners who want to speed up to do so without getting injured. This program should allow speed increases without pushing beyond a your body's limits.

Key:

• k = kilometers
• mi = miles
• slow = a speed somewhat slower than your normal speed, the pace should not be a struggle at all, you should feel like you could run all day at this pace
• normal = the speed you normally run on days you train (not race speed)
• fast = a speed somewhat faster than your normal speed, the pace should be tough but not so tough that you cannot finish the workout

If at anytime you experience pain during the training, you should contact your doctor immediately.

Week 1

• 5k, normal
• 5k, normal
• 2 mi, (1/2 mi fast, 1/4 mi slow, 1/2 mi fast, 1/4 mi slow, 1/2 mi fast)

Week 2

• 5k, normal
• 5k, fast
• 4 mi, slow

Week 3

• 5k, normal
• 5k, normal
• 2 mi, (same as week 1)

Week 4

• 5k, normal
• 5k, fast
• 5 mi, slow

Week 5

• 2 mi, (same as week 1)
• 4 mi, slow
• 5k (race)

  You can do the three workouts each week in whatever order and on whichever day works best for your schedule.