5K
Length: 10 Weeks
Weekly Schedule: 2-3 days run/walk, 1 day cross-train (first half of plan), 2 days rest, and 2-3 days strength training
Sample Workout: Warm up with 5 minutes brisk walking, do run/walk intervals for 10 minutes, and walk for 5 minutes to cool down.
Recommended Experience: None! days running 1 easy, 1 hills, 1 speedwork, 1 long run, 3 days rest or cross-train.
Length: 8 Weeks
Weekly Schedule: 4 days running (3 easy days, 1 long run) and 3 days rest or cross-train
Sample Workout: 4-days running 1 easy, 1 hills, 1 speedwork, 1 long run, 3 days rest or cross-train.
Recommended Experience: A Part of Hearst Digital Media.
Length: 8 weeks
Weekly Schedule: 4 days running (2 easy days, 1 tempo, 1 long run) and 3 days rest or cross-train
Sample Workout: 2.5 miles on hills. Find a route that incorporates some elevation along the way. The hills will make you faster and mentally tougher.
Recommended Experience: Designed for a runner who can already complete three miles at one time and averages at least 13 miles per week. The plan will peak at a 7-mile long run and 20 miles per week.
Length: 8 Weeks
Weekly Schedule: 5 days running (3 easy runs, 1 speedwork run, 1 long run) and 2 days rest or cross-train
Sample Workout: 1 mile warmup, 3 miles at tempo pace (8:35/mile), 1 mile cooldown
Recommended Experience: This plan is for runners who can already do a long run of 6 miles and who want to average 8:02 per mile to break 25 minutes.
Length: 8 Weeks
Weekly Schedule: 5 days running (3 easy days, 1 speedwork run, 1 long run) and 2 days rest or cross-train
Sample Workout: 1-mile warmup, 6 repeats of 400 meters at 1:33 with 200 meters at an easy jog in between each interval, 1-mile cooldown.
Recommended Experience: For the experienced runner looking to run a 5K at 6:26 per-mile pace. The plan peaks at 40 miles per week with a 12-mile long run.
Length: 6 weeks
Weekly Schedule: 3 days of run/walking (1 race rehearsal, 1 speed workout, 1 long run), 1 easy walk, and 2 days of rest or cross-train
Sample Workout: In addition to long runs (using your preferred run/walk ratio), and 400-meter repeats, you’ll also do race rehearsals: 1 mile warmup, 1 mile at race pace (with run/walk intervals), 1 mile cooldown.
Recommended Experience: For an experienced runner, who has done 5Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster
Length: 8 weeks
Weekly Schedule: 4 days running (1 easy, 1 hills, 1 speedwork, 1 long run), 3 days rest or cross-train
Sample Workout: In addition to hills mixed into easy run days, you’ll do intervals like 1-mile warmup, 6 repeats of 400 meters at 5K pace with 400-meter recovery, and 1-mile cooldown
Recommended Experience: For an athlete who runs 4 to 5 days a week, has done a 5K and wants to go faster, and can start with a 5-mile long run
Length: 8 weeks
Weekly Schedule: 5 days of running (2 easy runs, 1 hills, 1 speedwork, 1 long run) and 2 rest days
Sample Workout: In addition to hills mixed into easy run days, you’ll do intervals like 1-mile warmup, 5 repeats of 800 meters at 5K pace with 400-meter recovery, and 1-mile cooldown
Recommended Experience: For an athlete who runs at least 5 days a week, can do long runs of 8 miles, and has experience racing
Length: 4 week
Weekly Schedule: 4-5 days of running (1 easy run, 2 speedwork, 1 long run) and 1 rest day per week, with strength training included on 2 days
Sample Workout: ½-mile warmup, 20-minute tempo progression starting @ 10K pace (increase speed by 0.2 every 3-4 minutes); recover for 2-3 minutes, then do 4 x 60-second sprints with 60 seconds of recovery between each effort
Recommended Experience: Suggestions for beginner, intermediate, and advanced runners, but it’s best to be able to run for 20 minutes straight and have a solid aerobic base (adjust your paces accordingly, too)