This schedule is geared toward runners who can run 2 miles comfortably and can run 4 to 5 days per week.
Notes about the schedule:
Mondays and Fridays: Mondays and Fridays are rest days. Rest is important to your recovery and injury prevention efforts, so don't skip your rest days.
Tuesdays and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and do some basic running stretches after your run.
Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 40 to 45 minutes.
Thursdays: These runs should be done at your 5K race pace. If you're not sure what your 5K pace is, run at a speed that you could sustain for 3.1 miles. Make sure you do a warm-up before your run and cool-down after.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination or cross-train (CT).
Note:
You can switch days to accommodate your schedule. If you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.
5K Advanced Beginner Training Schedule
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 1.5 m run | CT | 1.5 m run (race pace) | Rest | 2 m run | 30 min EZ run or CT |
| 2 | Rest | 2 m run | CT | 1 m run (race pace) | Rest | 2.5 m run | 30 min EZ run or CT |
| 3 | Rest | 2 mi run | CT | 1.5 m run (race pace) | Rest | 2.5 m run | 30 min EZ run or CT |
| 4 | Rest | 2.5 m run | CT | 1.5 m run (race pace) | Rest | 3 m run | 35-40 min EZ or CT |
| 5 | Rest | 3 m run | CT | 1.5 m run (race pace) | Rest | 3.5 m run | 35-40 min EZ run or CT |
| 6 | Rest | 3.5 m run | CT | 1.5 m run (race pace) | Rest | 4 m run | 35-40 min EZ run or CT |
| 7 | Rest | 3 m run | CT | 1.5 m run (race pace) | Rest | 4 m run | 40 min EZ run or CT |
| 8 | Rest | 3 m run | CT or Rest | 2 m run | Rest | Rest | 5K Race! |
