5 Mile Run Training Plan by Distance - 8 Weeks

Training Load By Week
Training Load By Week

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

Sample Day 1
7mi
Aerobic Threshold - Distance

** 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
8mi
Aerobic Threshold + Strides - Distance [08mi]

** 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
5mi
Aerobic Threshold + Strides - Distance [05mi]

** 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
8mi
Aerobic Threshold - Distance

** 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
9mi
Aerobic Threshold + Strides - Distance [09mi]

** 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
10mi
Aerobic Threshold + Strides - Distance [10mi]

** 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
7mi
Aerobic Threshold - Distance

** 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.

Max Spradley

As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.