5 Mile Run Training Plan by Distance - 8 Weeks
Author
Max Spradley
All plans by this CoachLength
8 Weeks
Typical Week
5 Run, 2 Day Off
Longest Workout
10 miles
Plan Specs
running 10km beginner intermediate masters time goal
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
Stats
Sample Day 1
** Purpose ** Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. ** Main Set ** Run in Z2 for the distance specified.
Sample Day 8
** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The strides allow you to work on form (running economy).
** Main Set **
Run in Z2 for the distance specified.
After the Z2 run, perform 5 x 30 sec Strides
A stride is approx 30 seconds at 95 percent effort (Zone 5c). Ease into the effort, hold the pace and then gradually slow down.
Focus on relaxation of the face and fingers while running with a proud posture and quick cadence. If desired (or instructed to work on turnover) count your right-foot strikes for 30 seconds. Aim for approx 45 right-foot strikes.
Sample Day 15
** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The strides allow you to work on form (running economy).
** Main Set **
Run in Z2 for the distance specified.
After the Z2 run, perform 5 x 30 sec Strides
A stride is approx 30 seconds at 95 percent effort (Zone 5c). Ease into the effort, hold the pace and then gradually slow down.
Focus on relaxation of the face and fingers while running with a proud posture and quick cadence. If desired (or instructed to work on turnover) count your right-foot strikes for 30 seconds. Aim for approx 45 right-foot strikes.
Sample Day 22
** Purpose ** Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. ** Main Set ** Run in Z2 for the distance specified.
Sample Day 29
** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The strides allow you to work on form (running economy).
** Main Set **
Run in Z2 for the distance specified.
After the Z2 run, perform 5 x 30 sec Strides
A stride is approx 30 seconds at 95 percent effort (Zone 5c). Ease into the effort, hold the pace and then gradually slow down.
Focus on relaxation of the face and fingers while running with a proud posture and quick cadence. If desired (or instructed to work on turnover) count your right-foot strikes for 30 seconds. Aim for approx 45 right-foot strikes.
Sample Day 36
** Purpose **
Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. The strides allow you to work on form (running economy).
** Main Set **
Run in Z2 for the distance specified.
After the Z2 run, perform 5 x 30 sec Strides
A stride is approx 30 seconds at 95 percent effort (Zone 5c). Ease into the effort, hold the pace and then gradually slow down.
Focus on relaxation of the face and fingers while running with a proud posture and quick cadence. If desired (or instructed to work on turnover) count your right-foot strikes for 30 seconds. Aim for approx 45 right-foot strikes.
Sample Day 43
** Purpose ** Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. ** Main Set ** Run in Z2 for the distance specified.