5 Mile Run Training Plan by Distance - 8 Weeks
Max SpradleyAll plans by this Coach
This training plan is designed for the novice/intermediate runner looking to race a 5 Mile Road Race.
This plan assumes the athlete can handle 25 miles of running in a given week relatively easily and can run 5 out of 7 days. The athlete may have recently completed some base aerobic training OR just raced an 'A' race and is now looking to do a late season running race. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably run an hour at an aerobic/Z2 pace.
The Training Zones and paces referenced can be found via one of the many on-line running calculators using previous race results or a field/threshold test. You can also use Rate of Perceived Exertion (RPE) - a scale of 1 (very very easy) to 20 (very very hard):
Zone: Name (RPE) - Description
Z1: Recovery (6 - 8) - Very Light
Z2: Extensive Endurance (9 - 11) - Light
Z3: Intensive Endurance (12 - 14) - Somewhat Hard
Z4: Sub Threshold (15) - Hard
Z5a: Super Threshold/LT (16) - Hard
Z5b: Anaerobic Endurance (17) - Very Hard
Z5c: Power (19 - 20) - Very, Very Hard
NOTE: These Zones are based upon those in Joe Friel's The Triathlete's Training Bible
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?