Whether you want to do your first 5K, work up to running the entire race, or try to hit a new personal record, this training program will progress you over 8 weeks to performing your best the day of the 5K.
We used this program in conjunction with our Straight Shot strength program to help our studio members prepare for and run the Thanksgiving Day Turkey Trot in Frederick, MD. If you want to get similar results as they had, it is best if you pair this program up with a progressive strength program. You can do that here in our studio in our semi-private or 1-1 personal training sessions or online anywhere in the world with our Remote Coaching service! If that’s something you’d like to learn more about, let’s get you scheduled for a free consultation.
Here are a couple of notes before you get going:
If running more than 2 minutes nonstop is tough for you, start with the beginner program.
If you can run 15-20 minutes nonstop, but beyond that is tough, do the intermediate program.
If you can run 3 or more miles nonstop and are looking to improve your 5K time, do the advanced program.
After the warm-up, if it says to “repeat” a section, you do NOT repeat the warm up.
Please check with your physician before starting any exercise program.
Alright, ready to start? Let’s go!
Week 1
Day 1
Beginner: 5-minute warm-up walk, 1 minute of running, 2 minutes of walking, repeat 8 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 1 mile of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 3 miles of steady running, cool down with a 5-minute walk.
Day 2
Beginner: 5-minute warm-up walk, 1 minute of running, 2 minutes of walking, repeat 8 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 1 mile of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 4 x 400m intervals at a faster pace, with 2 minutes of walking between intervals, cool down with a 5-minute walk.
Day 3
Beginner: 5-minute warm-up walk, 1 minute of running, 2 minutes of walking, repeat 10 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 1.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 30-minute steady run, cool down with a 5-minute walk.
Week 2
Day 1
Beginner: 5-minute warm-up walk, 1.5 minutes of running, 2 minutes of walking, repeat 7 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 1.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 3 miles of steady running, cool down with a 5-minute walk.
Day 2
Beginner: 5-minute warm-up walk, 1.5 minutes of running, 2 minutes of walking, repeat 7 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 1.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 5 x 400m intervals at a faster pace, with 2 minutes of walking between intervals, cool down with a 5-minute walk.
Day 3
Beginner: 5-minute warm-up walk, 2 minutes of running, 2 minutes of walking, repeat 6 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 2 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 35-minute steady run, cool down with a 5-minute walk.
Week 3
Day 1
Beginner: 5-minute warm-up walk, 2 minutes of running, 2 minutes of walking, repeat 6 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 2 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 3 miles of steady running, cool down with a 5-minute walk.
Day 2
Beginner: 5-minute warm-up walk, 2 minutes of running, 2 minutes of walking, repeat 6 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 2 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 6 x 400m intervals at a faster pace, with 2 minutes of walking between intervals, cool down with a 5-minute walk.
Day 3
Beginner: 5-minute warm-up walk, 3 minutes of running, 2 minutes of walking, repeat 5 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 2.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 40-minute steady run, cool down with a 5-minute walk.
Week 4
Day 1
Beginner: 5-minute warm-up walk, 3 minutes of running, 2 minutes of walking, repeat 5 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 2.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 4 miles of steady running, cool down with a 5-minute walk.
Day 2
Beginner: 5-minute warm-up walk, 3 minutes of running, 2 minutes of walking, repeat 5 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 2.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 5 x 800m intervals at a faster pace, with 3 minutes of walking between intervals, cool down with a 5-minute walk.
Day 3
Beginner: 5-minute warm-up walk, 4 minutes of running, 2 minutes of walking, repeat 4 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 45-minute steady run, cool down with a 5-minute walk.
Week 5
Day 1
Beginner: 5-minute warm-up walk, 4 minutes of running, 2 minutes of walking, repeat 4 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 4 miles of steady running, cool down with a 5-minute walk.
Day 2
Beginner: 5-minute warm-up walk, 4 minutes of running, 2 minutes of walking, repeat 4 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 6 x 800m intervals at a faster pace, with 3 minutes of walking between intervals, cool down with a 5-minute walk.
Day 3
Beginner: 5-minute warm-up walk, 5 minutes of running, 2 minutes of walking, repeat 3 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 50-minute steady run, cool down with a 5-minute walk.
Week 6
Day 1
Beginner: 5-minute warm-up walk, 5 minutes of running, 2 minutes of walking, repeat 3 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 5 miles of steady running, cool down with a 5-minute walk.
Day 2
Beginner: 5-minute warm-up walk, 5 minutes of running, 2 minutes of walking, repeat 3 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 7 x 800m intervals at a faster pace, with 3 minutes of walking between intervals, cool down with a 5-minute walk.
Day 3
Beginner: 5-minute warm-up walk, 6 minutes of running, 2 minutes of walking, repeat 3 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 4 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 55-minute steady run, cool down with a 5-minute walk.
Week 7 (Taper Week)
Day 1
Beginner: 5-minute warm-up walk, 6 minutes of running, 2 minutes of walking, repeat 2 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3.5 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 4 miles of steady running, cool down with a 5-minute walk.
Day 2
Beginner: 5-minute warm-up walk, 6 minutes of running, 2 minutes of walking, repeat 2 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 4 x 800m intervals at a faster pace, with 3 minutes of walking between intervals, cool down with a 5-minute walk.
Day 3
Beginner: 5-minute warm-up walk, 7 minutes of running, 2 minutes of walking, repeat 2 times, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 3 miles of steady running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 40-minute steady run, cool down with a 5-minute walk.
Week 8 (Race Week)
Day 1
Beginner: 5-minute warm-up walk, 5 minutes of easy running, 2 minutes of walking, repeat 1 time, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 2 miles of easy running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 2 miles of easy running, cool down with a 5-minute walk.
Day 2
Beginner: 5-minute warm-up walk, 5 minutes of easy running, 2 minutes of walking, repeat 1 time, cool down with a 5-minute walk.
Intermediate: 5-minute warm-up walk, 1 mile of easy running, cool down with a 5-minute walk.
Advanced: 5-minute warm-up walk, 1 mile of easy running, cool down with a 5-minute walk.
Day 3 (Race Day)
Beginner: Light warm-up and stretching, run the 5K.
Intermediate: Light warm-up and stretching, run the 5K.
Advanced: Light warm-up and stretching, run the 5K.
I hope this program works as well for you as it did for our Straight Shot clients! If you have any questions, you can email me at jonny@straightshottraining.com. If you’re looking for a personal trainer to guide you through the program while balancing it with a comprehensive strength and mobility program, head here for a free consultation.
Comments