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5K Race Training: Advanced Beginner Schedule

Get Ready for Your 5K Race

By

Updated May 16, 2014

Man running in grassy field
Cultura/Moof/Riser/Getty Images

You've already run at least one 5K race, or you've been running for a little while and are ready to race a 5K. If the beginner runner 5K schedule doesn't seem like it's challenging enough for you, and the intermediate 5K schedule seems a bit too tough, try this 8-week advanced beginner 5K schedule (see chart below).

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!
Related Video
How to Prep for a 5K Race

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