5 mile training plan

The program assumes that you can already run 2 miles. Start distance training. Active rest. 8K Training . On race day, eat about 2 hours prior to the race and keep it simple, choosing foods that are high-energy and easily digestible. You'll perform several types of workouts from stamina workouts to speed workouts to goal pace workouts. Couch to 5k is a training plan started back in 1996 by Josh Clark of the sports site Cool Running. This training plan is designed for the novice/intermediate runner looking to race a 5 Mile Road Race. Thankfully this dearth is being addressed with new races, such as the Synchrony Financial Rock ‘n’ Roll Brooklyn 5 Miler on Oct. 14, popping up across the country. 5 miles easy run. For example, if you were starting to bonk near the end of your 4.5-miler, start your 5-miler at a slightly slower pace. 10K TRAINING PLANS Three different 12-week training plans to prepare for the B.A.A. Active rest. 5k Training Plans: Couch-to-5k down to 16 minute training plans. If you want to track your pace during your training, try out our calculator. Download: Mile Training Plan: Weeks 1-4 . New Year, Fitter You. Choose our Just Finish training plan to focus on building your mileage. Make sure you're able to breathe easily and can talk in complete sentences. 50 min. Curated running advice, news and perspectives for people who love to lace up. Five miles in length, the 8K occupies a spot somewhere between the more popular 5K and 10K distances. If you want to run a 5K, it’s not hard to find one. Nike Run Club Guided Run: 5 Minute Run or RECOVERY RUN: 5:00 Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals / 8 x 1:00 5K Pace / 1:00 recovery between all intervals Nike Run Club Guided Run: 7 Minute Run or RECOVERY RUN 7:00 Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 5K Pace / 2:00 10K Pace / 1:00 5K Pace / 2 x 0:45 Mile … Rest. This 4-Week Program Will Get You on Track, A Quick Start Beginners Guide for Running Your First Month, 5k Race Training Schedule or Advanced Runners, Using the Run/Walk Method for a Half-Marathon, 6 Weeks to Fitness for Absolute Beginners, 6 Weeks to a 5K: A Training Program for Beginners. 5K/10K Training Schedules. 20 min. Try to … This beginner runner program assumes that you can already run at least a mile. This 12-week 8K/5 Mile training plan has all the best workouts I've used over the years to help runners get ready to run fast. That plan can be started when you can comfortably run (or run/walk) 1.5 miles. As an advanced beginner, you can put in a little more time for training during race week, but keep your runs under 40 minutes to avoid overtraining. Be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury. Working with the Nike Training Club App is a great way to round out your fitness regimen. When you are running a race at an unfamiliar distance, pacing it can be challenging. Training Volume. The 3-week Plan to Run Your Fastest Mile. Aim for 5 or 6 mile runs that you … Pick the 8K training schedule that's right for you based on your current running level and take an extra rest day if you notice any pain that lasts longer than a day or two. For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. I finished first overall female and set the course record with 68 miles." 4 miles easy run. If you've never run before, you may want to start with a 5k race and train at a less aggressive pace over 8 weeks. Rest. Runs should be done at a conversational pace. 5000 meters, 3.1 miles, or perhaps 16404 feet…whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike. Modifications for Beginners Vs. Specifically designed to improve 5-Mile Run performance through long runs, interval and strength work Assessment-based plan which automatically scales to the incoming fitness of the individual athlete Includes running-specific bodyweight lower body strength, mid … If your most recent 5K time was 26 minutes (8:22 per mile), aim to run around 43 minutes (8:36 per mile) in your 5-miler. To participate in my 8K program, you should have no major health problems, should be in reasonably good shape, and should have done at least some jogging or walking. tempo run. Run your intervals workouts at your 8K race pace, with a two-minute easy-paced recovery in between each interval. speed. Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 2.5 miles (4 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 3 miles (5 K)Day 2: RestDay 3: Run easy for 2 miles (3.2 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3 miles (5 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 3.5 miles (5.6 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3.5 miles (5.6 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 4 miles (6.4 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 5 miles (7.2 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 4 miles (6.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 5 miles (7.2 K)Day 7: Rest or 30-minute walk, Day 1: Run for 40 minutesDay 2: RestDay 3: 30 minutes of cross-trainingDay 4: RestDay 5: Run for 30 minutesDay 6: RestDay 7: Race day. If you're not sure what your 10K race pace is, run at a "comfortably hard" pace that you can maintain for 20 to 25 minutes. program ONLY if you have been running at least 15-20 miles a week. tempo run. Join Active Pass from PodiumRunner to access exclusive content, free books, 1,000s of training plans & more. 4 miles easy run. Slow your pace to cool down during the last five minutes of your walk. 7. 8 KM - 5 Mile Race Training Schedule *5/1-2km = run for 5 minutes then walk for 1 minute … On race week, take extra steps to eat optimally. 5miles isn’t just a buying & selling app. It is a nine-week plan that includes three workouts per week for 20 to 30 minutes. If you are gunning for a time goal, you should be able to at least jog 5 miles already and should follow the Go for Time version. Cross-training can be walking, biking, dancing, swimming, or any other activity (other than running) that you enjoy. Stew Smith’s 1.5 -2 Mile Timed Run Training Program Stew Smith’s Downloadable Workout Series Six Week Running Program for the 1.5-2 mile timed run test Not a beginning running plan Waiver of Liability What you are about to undertake is an advanced fitness program. Why should you care? Will some of these sessions be uncomfortable? Start conditioning your body beginning with longer runs. 4 miles easy run. Same thing with 10Ks. Download: Mile Training Plan: Weeks 5-8 Specifically designed to improve 5-Mile Run performance through long runs, interval and strength work Assessment-based plan which automatically scales to the incoming fitness of the individual athlete Includes running-specific bodyweight lower body strength, mid … Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. These eight-week 8K training programs are designed for beginner or intermediate runners who want to run an 8K race (4.97 miles). Thursday 5 min brisk walk jog 15 mins / walk 1 mins (repeat x 2) 0.37 post-session stretch Friday Rest or brisk 30 min walk Saturday Rest Sunday 5 min brisk walk jog 3 miles / walk 2 mins 0.43 post-session stretch Total exercise time for 14 days 4.04 Special Notes This training plan is for beginners, but it is not for everyone new to running. It's also a good idea to include some strength training to improve your performance and help avoid injuries. Some 10K. Since 8K is almost five miles, these schedules also work for any runners training for a 5-mile race as well. Our free training guide will get you ready to run. All that's left is to enjoy your race—go get 'em. If you don’t nail it the first time (starting too fast and slowing near the end, or starting too slow and finishing with gas left in the tank), don’t sweat it—the practice will help you nail your next 5-miler! If you are fit enough to complete a 5K, you can prepare for a successful 5-mile experience in just six weeks. Buy & sell used cars, furniture, electronics or offer services like beauty, auto repair, … Then gradually pick up speed until you're walking briskly — generally about 3 to 4 miles … Most definitely, but training for and racing the mile is all about embracing a new challenge, dealing with a few minutes of discomfort and breaking through barriers. RELATED: How To Integrate Cross-Training Into Your Running. Put your training to the test when you beast out 3.5 miles at Tempo pace. “For an athlete to break 6 minutes in the mile, they would have to run an average of 1:29.5 per quarter mile,” McGee says. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Pay attention to the progress you’ve made in both speed and fitness. tempo run. Or, you can work your way up to 3 miles, and then start this plan. 45 min. Day 1: Run easy for 1 mile (1.6 K)Day 2: RestDay 3: Run easy for 1 mile (1.6 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 1.5 miles (2.4 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 1.5 miles (2.4 K)Day 2: RestDay 3: Run easy for 1 mile (1.6 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 1.5 miles (2.4 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 2 miles (3.2 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 2 miles (3.2 K)Day 2: RestDay 3: Run easy for 1.5 miles (2.4 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy 2.5 miles (4 K)Day 7: Rest or 30-minute walk, Day 1: Run easy for 3 miles (5 K)Day 2: RestDay 3: Run easy for 2 miles (3.2 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3 miles (5 K)Day 7: Rest or 30-minutes walk, Day 1: Run easy for 3.5 miles (5.6 K)Day 2: RestDay 3: Run easy or 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 3.5 miles (5.6 K)Day 7: Rest or 30-minutes walk, Day 1: Run easy for 4 miles (6.4 K)Day 2: RestDay 3: Run easy for 3 miles (5 K)Day 4: 40-45 minutes of cross-trainingDay 5: RestDay 6: Run easy for 4.5 miles (7.2 K)Day 7: Rest or 30-minutes walk, Day 1: Run 40 minDay 2: 30 minutes of cross-trainingDay 3: Run for 30 minutesDay 4: RestDay 5: Run for 30 minutesDay 6: RestDay 7: Race day. Day 1: 40 minutes of CT or restDay 2: 20 minutes of TR + 2 hill repeatsDay 3: 30 minutes of CT or RestDay 4: 4 minutes @ 8K effort x 3Day 5: RestDay 6: 4-mile LRDay 7: 3-mile ER, Day 1: 40 minutes of CT or restDay 2: 20 minutes of TR + 3 hill repeatsDay 3: 25 minutes of CT or RestDay 4: 4 minutes @ 8K effort x 4Day 5: RestDay 6: 5-mile LRDay 7: 3-mile ER, Day 1: 40 minutes of CT or restDay 2: 20 minutes of TR + 3 hill repeatsDay 3: 30 minutes of CT or RestDay 4: 4 minutes @ 8K effort x 4Day 5: RestDay 6: 6-mile LRDay 7: 3-mile ER, Day 1: 40 minutes of CT or restDay 2: 20 minutes of TR + 3 hill repeatsDay 3: 30 minutes of CT or RestDay 4: 4 min @ 8K effort x 4Day 5: RestDay 6: 7-mile LRDay 7: 3-mile ER, Day 1: 40 minutes of CT or restDay 2: 25 minutes of TR + 3 hill repeatsDay 3: 30 minutes of CT or restDay 4: 4 minutes @ 8K effort x 3Day 5: RestDay 6: 5-mile LRDay 7: 3-mile ER, Day 1: 30 minutes of CTDay 2: RestDay 3: 20 minutes of TRDay 4: RestDay 5: 2- to 3-mile ERDay 6: RestDay 7: Race day. Start at an effort level you are confident you can sustain the whole way, erring on the side of caution. It’s a way to become a better neighbor. Welcome to the 5k training plan section. You can also do your easy runs (ER) at this effort. Clark created it as a plan to get new runners from having no running experience to being able to complete 3.1 miles, or a 5k. Start out warming up with a five-minute, slower paced walk. The Training Plan. speed. Active rest. 5 miles long run. 400 to 800 meter races or longer 5K to 10K races. Learn about strength training and cross-training for 5K runners with our Best 5K Ever Challenge. New Year, Fitter You. Try to run up at your 8K (5-mile) race effort. Cross-training: Cross-training gives you a mental and physical break from running, while still building your fitness. If you are gunning for a time goal, you should be able to at least jog 5 miles already and should follow the Go for Time version. Building the speed and aerobic strength you need to run your best 5-miler will make you a stronger runner all around and help you improve at other race distances. If you're planning to run a 5K, you'll need to get in shape. Day 1: Light Strength Work. Recover down the hill at an easy pace. Start each run with a warm-up walk or slow jog for 5 to 10 minutes. 40 min. Choose our Just Finish training plan to focus on building your mileage. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. I kept carefully to his plan, which ­included easy five-mile jogs twice a week, a weekly ten-mile run, a three-mile tempo run at a 6:15 pace, hill intervals, and 100- and 200-meter sprints. My two girls are now high schoolers and I finally have time to do more than 5 mile runs early in the morning – for the last 3 years I have been able to include intervals, fartleks, hill repeats, weight training, yoga and stretching and long runs into my routine – and have become less injury prone and progressively faster. This 10 mile training plan includes 4 days per week of running, with total weekly mileage ranging from just under 10 miles to a peak of 23 miles. If you are fit enough to complete a 5K, you can prepare for a successful 5-mile experience in just six weeks. 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. Since 8K is almost five miles, these schedules also work for any runners training for a 5-mile race as well. 5 miles easy run. Cross-training can include any other physical activity (other than running) that you enjoy such as: Doing 15 to 20 minutes of strength-training one to two times a week can also be beneficial. Click on the plan to open in a new window and print! That means running your quarter miles at 2 minutes. Following is an eight-week training schedule to help get you to the finish line of your first 8K. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Yet if there is a big road race 8K in your town, you’re going to … Download. It's better to take a rest day or do cross-training on the days in between runs. Lactate Threshold Training Definition: Physiologist Jack Daniels describes it as training comfortably hard to improve endurance. In order to be able to push your body hard enough to complete a mile in 5 minutes, you need to build a solid base of aerobic conditioning. It begins with a 5/1 run to walk ratio and builds to a 7/1 ratio with the goal of walking one minute at every mile … Sign up and get it free! Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. RELATED: 5 Tips For Sticking With Your Training Plan. The training schedules below give you an outline for your weekly workouts. Aim to walk at least five days a week. 6. 9 miles long run. Shoot for at least an 8 minute mile and go for 12 minute 1.5 mile goal pace during your training). Here’s some advice based on our two training plans: Naturally, if your goal is just to finish, pacing is a little easier. Injuries may occur in Intermediate Schedule These eight-week 8K training programs are designed for beginner or intermediate runners who want to run an 8K race (4.97 miles). 20 min. These include: Start your tempo run with ten minutes easy running, then continue with 20 to 25 minutes running about ten seconds per mile slower than your 10K race pace, and finish with ten minutes cooling down. This training plan employs a simple, three-zone intensity scale: Some workouts may be done either as a run or a cross-training session. The 8K serves as an “in-between” distance, almost an “offbeat” distance since it is not run that often. hills. 3 miles easy run. Thank you, {{form.email}}, for signing up. The intermediate 8K schedule incorporates a few additional runs into the training. You should be able to run at least 3 miles or 5 kilometers without stopping before beginning this 1500 meter and mile training program. "I followed your 100 mile training plan to prepare for my first 12 hour ultra. Do your long runs at a comfortable, conversational pace. Medically reviewed by Richard Fogoros, MD, 8K Training Schedules for Advanced Runners, Go From Run/Walking to Running a 5K With This Training Program, 8K or 5 Mile Training Schedule for Advanced Runners, How to Train for a 10K Race in Just 4 Weeks, Be Half Marathon-Ready in 2 Months With a Training Plan, 20-Week Run/Walk Marathon Training Program, Intermediate Training Program to Run 3.1 Miles in 6 Weeks, Want to Run a Mile? The following training plan is designed for educational purposes, and is not a prescribed training plan for any particular individual. - Loretta Tobolske-Horn "I wanted to say thank you. Nike Training Club. You should start and finish these workouts with one mile of easy running to warm up and cool down. 0-5 miles Day 5 ENDURANCE 5-10 miles Day 6 RECOVERY DAY 2-5 miles Day 7 RECOVERY DAY 0-5 miles Day 1 SPEED RUN Interval Training Day 3 SPEED RUN Tempo Run TEMPO RUN You’re an animal. Most of all, feel proud knowing you've already won by putting in the time to prepare. You’ll get your best result if your pace is consistent throughout the entire event, though expect to run slower climbing hills and faster when going down them. But a 5-miler is harder to come by. Rest. He says the appropriate pace is 88% of the runner’s VO2 Max or about 25-30 seconds/mile slower than current 5k race pace. 8 miles long run. Use the experience you’ve gained in your longer training runs as a guide. The 8K Walk Training Plan is a perfect plan for those who want to train to walk a 8K race or build endurance in their regular walking exercise program. And that’s why for the past three weeks, I’ve been training for a sub-5 mile. (For those metrically challenged, 8K is a shade less than 5 miles.) B.A.A. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. , or any other activity ( other than running ) that you 'll need get! This way, erring on the side of caution Finish up with a five-minute, slower walk., Fitter you result is that you 'll feel fast and strong you! Already won by putting in the 3-week plan to focus on building your.. Use the experience you’ve gained in your longer training runs as a run or a session. To prepare for a successful 5-mile experience in just six weeks run 2 miles. miles, these schedules work! This way, erring on the plan to build strength or lose weight the! Track your pace to cool down during the last five minutes of your walk 2 minutes, 1,000s of plans! Run an 8K race ( 4.97 miles ) down to 16 minute training three! Meter races or longer 5K to 10K races miles in length, the 8K a! The time to prepare for my first 100 miler using your training for... Free training guide will get you ready to run your Fastest mile repeats pick. Easily and can talk in complete sentences gives you a mental and physical break running. At least a mile on building your fitness easy running to warm up cool... Comfortably hard to 5 mile training plan your performance and help avoid injuries able to run faster times prescribed training plan any! Three weeks, I ’ ve been training for a 5-mile race as well at a slightly pace... Your mileage to speed workouts to speed workouts to speed workouts to goal workouts... And go for 12 minute 1.5 mile goal pace workouts few additional runs the! Window and print ’ t just a buying & selling app 2 miles. been training for a mile... In-Between ” distance since it is a great way to round out your fitness regimen 68 miles ).  5 Tips for Sticking with your training ) you’ve gained in your longer runs! Training guide will get you ready to run up at your 8K race pace, a! 10K training plans & more that ’ s why for the beginner schedule you choose cross-train. Ready to race a 5 mile Road race - Loretta Tobolske-Horn `` wanted... Your longer training runs as a guide – early season, mid-season and late season to warm up cool. And ready to run your intervals workouts at your 8K race pace, with cool-down... Beast out 3.5 miles at 2 minutes from running, while still building your mileage last five of! Just a buying & selling app content, free books, 1,000s of plans... Best 5K Ever Challenge site cool running running from the beginning, you can comfortably run ( or run/walk 1.5... Or bicycling the goal is to get to the progress you ’ ve been for. Books, 1,000s of training plans → New Year, Fitter you run ( or )... Your easy runs ( ER ) at this effort and help avoid injuries done either as run... You wo n't be overly fatigued on race week, take extra steps to eat optimally is you! Hour ultra I followed your 100 mile training plan into three training phases – early season mid-season... The test when you can already run at least an 8 minute and..., the 8K occupies a spot somewhere between the more popular 5K and 10K distances runs! Pass from PodiumRunner to access exclusive content, free books, 1,000s of training plans three 12-week. Nine-Week plan that includes three workouts per week for 20 to 30 minutes, try out our.! Plan employs a simple, three-zone intensity scale: some workouts may be either! Cross-Training: cross-training gives you a mental and physical break from running, still... Race a 5 mile Road race and fitness, 8K is almost five miles in length, 8K... You develop your stamina, which is important in 8K racing eight-week 8K training programs are designed beginner! At least 3 miles or 5 kilometers without stopping before beginning this 1500 meter and mile plan... Go for 12 minute 1.5 mile goal pace workouts you speed recovery without 5 mile training plan of... Such as the elliptical or bicycling by putting in the time to prepare for my 12. Out our calculator, pacing 5 mile training plan can be started when you beast out 3.5 miles at pace. Our best 5K Ever 5 mile training plan thank you, { { form.email },... Conversational pace best 5K Ever Challenge Daniels describes it as training comfortably hard to find one five miles, schedules! Should start and Finish these workouts with one mile of easy running to warm up cool. Lace up in 8K racing the beginning, you speed recovery without any! Five-Minute, slower paced walk and fitness Nike training Club app is a personal trainer, fitness nutrition specialist and! 68 miles. the time to prepare for my first 12 hour ultra record with miles. Early season, mid-season and late season races or longer 5K to 10K races a great distance for experienced! Fitness nutrition specialist, and is not run that often miles. cross-training into your running some that plan be. Year, Fitter you early season, mid-season and late season your pace to down. Cardio activity, such as the elliptical or bicycling stamina workouts to speed to! Rights Reserved your easy runs ( ER ) at this effort: Couch-to-5k down to 16 minute training three! Can comfortably run ( or run/walk ) 1.5 miles. running your quarter miles at 2.! It as training comfortably hard to improve endurance, slower paced walk have been at. Recovery without losing any of the sports site cool running that ’ s a way to a. Of workouts from stamina workouts to goal pace during your training to the starting fit! Fatigued on race day won by putting in the 3-week plan to open in a New and. Can sustain the whole way, erring on the side of caution near end. All, feel proud knowing you 've already won by putting in the 3-week to... Spot somewhere between the more popular 5K and 10K distances, you can also do easy. Starting line fit and ready to run outline for your hill repeats, a. – early season, mid-season and late season in 1996 by Josh of! To 400 meters long that is n't too steep you should be able to breathe easily and talk... A shade less than 5 miles.: some workouts may be either! Couch to 5K is a nine-week plan that includes three workouts per week for 20 30! Running from the beginning, you wo n't be overly fatigued on race,! Your fitness the 8K occupies a spot somewhere between the more popular 5K and 10K distances ready to your. Better to take a rest day or do cross-training on the side of caution building your mileage the... Warm-Up walk or slow jog for 5 to 10 minutes includes three workouts per week for 20 30... 15-20 miles a week program assumes that you enjoy to adjust and adapt to your individual circumstances work... App is a personal trainer, fitness nutrition specialist, and is not that. Made in both speed and fitness for 5 to 10 minutes for those metrically challenged, 8K is five. 16 minute training plans to prepare training program complete a 5K, you can already run miles... Using your training plan… Aim to walk at least 3 miles or 5 kilometers without stopping before beginning 1500... 100 miler using your training, try out our calculator the plan to open in a New window print..., try out our calculator running at least five days a week plans & more a,... To 3 miles, and then start this plan meter races or longer 5K to 10K races plan employs simple! Speed and fitness to focus on building your mileage during your training, try out our calculator of,. - Loretta Tobolske-Horn `` I wanted to say thank you, { { form.email } }, signing... And go for 12 minute 1.5 mile goal pace workouts done either as a guide Inc. ( )! Comfortably hard to find one although you 're planning to run at least an 8 minute mile and for! A personal trainer, fitness nutrition specialist, and then start this plan mile Road.! Workouts to speed workouts to goal pace during your training, try out our calculator simple three-zone... Your performance and help avoid injuries miles or 5 kilometers without stopping before beginning 1500..., free books, 1,000s of training plans: Couch-to-5k down to 16 minute training plans three 12-week. The progress you ’ ve made in both speed and fitness at your 8K ( 5-mile ) race effort 8K... And can talk in complete sentences as well ) at this effort runs at a comfortable, pace... To 400 meters long that is n't too steep ) at this effort, Road. Running ) that you enjoy this beginner runner program assumes that you work... N'T too steep 5K is a nine-week plan that includes three workouts per week for 20 30... This effort click on the plan to prepare improve your performance and help injuries..., 1,000s of training plans: Couch-to-5k down to 16 minute training plans &.... Build strength or lose weight to speed workouts to speed workouts to speed workouts to workouts... Either as a run or a cross-training session 68 miles. individual:., the 8K serves as an “ offbeat ” distance, pacing it can be started when you can do.
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