To get ready for race day, you’ll want to build up your endurance with a structured 5K running program. A typical 5K training plan lasts about 8 to 12 weeks, depending on your level of fitness. The right training program for a 5K will look different for everyone depending on what your goals are.
If your goal is to cross the finish line of your first 5K, building a solid aerobic base is the best way to train.
If you want to knock a few minutes off your PR, adding in some 5K-specific speed work can help.
The elements of a 5K program include:
- Easy endurance runs at a conversational pace
- Long run
- Speed work, such as tempo runs or intervals
- Rest Days
You may find that run walk intervals can help you get started, and that you enjoy (and benefit from) cross training such as cycling, yoga and strength training.HOW TO TRAIN FOR A 5K RACE