Faster 5K Training Plan: Earn Your Best Time

Faster 5K Training Plan- Earn Your Best Time

Our 5k training plan is designed to recondition your muscles with a unique off and on training method that helps promote growth and endurance. Challenge your body, push through every day, and within 5 weeks you’ll be ready for race day and aiming for the top runner’s board.

What to Do: Each week has 4 work days. Ideally, you should avoid running on consecutive days. Each run day requires you to run at either your normal full mileage distance or at a fraction of it. Total mileage varies from person to person. Once you’re aware of your total mileage figure out the ¼, ¾ and ½ distances to ensure you run the correct distance each day as required.

Each day has either a jog, walk, or run. Jogs are at your usual steady pace that allow you to go the distance. Your walks should be at a reasonable pace to keep your heart rate up. Runs should be at a faster pace than jogs. They are the most important part of the plan and will help decrease your jogging time. Runs are not full fledged sprints. But the speed will feel more challenging, while still allowing you to finish the required distance.

On day 4, you’ll be cross training and doing a runner’s workout. You can perform this workout any day of the week. These workouts will develop your key running muscles and give you power to push harder with each run. 

Each week, add an additional mile to the base mileage you started with in week 1. This will build your endurance and muscle strength.

Before you get started, you’ll need a fitness tracker to make sure you’re reaching your goals. Use our How to Choose the Right Fitness Tracker guide to pick the perfect tracker to make you a champion.

Week 1

Day 1– Jog @ ¾ of full distance, ¼ mile walk, run @ ¼ of full distance

Day 2– Jog @ ½ of full distance, ¼ mile walk, run @ ½ of full distance

Day 3– Jog @ ¾ of full distance, ¼ mile walk, run @ ¼ of full distance

Day 4– Runner’s Strength Training Workout – Intermediate Level

Week 2

Day 1– Jog @ full distance, ¼ mile walk, ½ mile run

Day 2– Jog @ ¾ of full distance, ¼ mile walk, run @ ¼ of full distance

Day 3– Jog @ ½ of full distance, ¼ mile walk, jog @ ¾ of full distance

Day 4– 5 Moves to Run Like a Pro – Intermediate Level

Week 3

Day 1– Jog @ ¾ of full distance, ¼ mile walk, 1 mile run

Day 2– Jog @ ¾ of full distance, ¼ mile walk, run @ ¼ of full distance

Day 3– Jog @ ½ of full distance, ¼ mile walk, run @ ½ of full distance

Day 4– 6 Yoga Poses for Stronger Running

Week 4

Day 1– Jog @ ½ of full distance, ¼ mile walk, jog @ ¾ of full distance

Day 2– Jog @ ¾ of full distance, ¼ mile walk, run @ ¼ of full distance

Day 3– Jog @ ¾ of full distance, ¼ mile walk, 1 mile run

Day 4– Runner’s Strength Training Workout – Advanced Level

Week 5

Day 1– Jog @ full distance, ¼ mile walk, ½ mile run

Day 2– Jog @ ½ of full distance, ¼ mile walk, run @ ½ of full distance

Day 3– Jog @ full distance, ¼ mile walk, 1.5 mile run

Day 4– 5 Moves to Run Like a Pro – Advanced Level

Use these additional tips and tools to help make everyone your best. They will guide you and help you cross that line at an amazing time:
19 Meals for Your Best Run
How to Run Faster
Top 15 Spotify Playlists for a Non-Stop Workout

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2 Comments on "Faster 5K Training Plan: Earn Your Best Time"

  1. Messi  April 12, 2016

    This workout is just great, but wanted to ask – can they improve my daughter’s time in half marathon, marathon races? And what should she vary for improvements to that?

    Reply

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