Super Simple Competitor.com 5K Training Plan

Average Weekly Training Hours 01:16
Training Load By Week
Average Weekly Training Hours 01:16
Training Load By Week

The super simple 8-week 5k planned is designed for new or beginner runners who want to run their first 5k or improve their times from just finishing a 5k to running for a specific goal time.

You should be comfortable running 10 miles per week with a 5 mile long run. You do not have to be doing any type of harder workouts. The goal of this 5k plan is to increase your weekly mileage to 20 miles per week and introduce your body to harder, faster workouts. These workouts will include tempo runs and threshold runs to improve your endurance as well as faster workouts to develop your speed. By race day, you’ll be able to hone in on your target paces and finish under 30 minutes.

Plan written by Jeff Gaudette.

Sample Day 1
0:30:00
Cross training

Training consistently from today through race day without getting side-tracked by injury is the most important thing you can do to have a fun, successful race experience. The repetitive impact of running can be tough on the body, so cross training is a major part of this training plan. Find one or more form of aerobic exercise that you enjoy for these cross training workouts.

The First 10 Steps to Becoming a Runner
http://running.competitor.com/2013/06/news/the-first-ten-steps-to-becoming-a-runner_75431

Sample Day 2
2mi
Easy run

2 miles easy
Suggested pace: 11:30 to 13:00 per mile

Start to get your legs by jogging easy for two miles. Concentrate on staying comfortable during this run, even if that means running outside of the recommended pace range. Tell your friends, family and/or coworkers about your goal to complete a 5K. Committing to a goal is something to be proud of and talking about it helps many athletes stay dedicated and feel accountable to themselves.

Footstrike 101: How Should Your Foot Hit the Ground http://running.competitor.com/2014/03/injury-prevention/footstrike-101-how-should-your-foot-hit-the-ground_63548

Sample Day 3
0:30:00
Cross training

Off or cross train medium effort 30 minutes

Go a little harder during today's cross training workout. You'll get an extra boost to your aerobic fitness. Your heart and lungs don't know the difference, even if your muscles do.

Consider using lower body compression apparel to help recover from challenging workouts. Whether worn during or after a workout, research shows that it can reduce recovery time.

10 Essential Foods for Runners http://running.competitor.com/2014/06/photos/photos-10-essential-foods-for-runners_11329

Sample Day 4
2mi
Easy run

2 miles easy

Stay comfortable during this run. How is your body adapting to the new regimine? If you start to develop even a minor injury or are struggling to recover from the training, you are always empowered to take a day off or shorten a workout. No single training session is worth risking injury.

Exclusive training video: Run-and-Walk Your Way to Success
Password: competitor
https://vimeo.com/100660885

Sample Day 5
0:30:00
Rest day or cross training

Off or cross training easy 30 minutes

You have regular days off worked into your training schedule. The purpose of these days is to prepare your body for the hard and long runs, the important most important days that lead to big improvements. The tradeoff is worth it. Take at least one day completely off each week.

Exclusive training video: Recover Faster with Compression Apparel
Password: competitor
https://vimeo.com/100381045

Sample Day 6
2mi
Easy run

2 miles easy

Today's workout can be cardio cross training, which includes swimming, cycling, rowing, elliptical, stairmaster, hiking or another activity, or strength training.

Perfect Your Downhill Running Form http://running.competitor.com/2013/08/training/perfect-your-downhill-running-form_52804

Sample Day 7
5mi
Long run

5 mile long run
Suggested pace: 11:30 to 13:00 per mile

Run with friends whenever possible. Company makes every workout more fun and fulfilling, and you might learn something from a veteran runner.

Exclusive training video: Find a Running Buddy
Password: competitor
https://vimeo.com/100381083