Beginner to Advanced 5K 8-Week Training Plan

- This flexible plan scales from beginner/walker level to more recreational and advanced runners.
- Advanced options include longer or more intense runs and fewer rest days.

General Guidelines

• 1–3 days off from running per week depending on your fitness level.
• 1–2 days per week of weightlifting or bodyweight strength circuits.
• Easy runs: Conversational pace (Zone 1 HR).
• Moderate runs: Controlled discomfort (Zone 2–3 HR).
• Hard/interval runs: Speech difficult (Zone 3–5 HR).
• Foam roll and stretch after runs to prevent stiffness and injury.
• Use 1% incline on treadmills to simulate outdoor running.

Workout Definitions

• 150s: 50m acceleration, 50m @ 97% effort, 50m cruise. 200m recovery jog.
• 30s: 50m acceleration into 30s max sprint.
• Hill sprints: 8–10s max effort, full recovery (walk + 1–2 min rest).

Prep Days (July 31–August 3)

• Thursday: 20 min easy run (walk/run for beginners; advanced: 20–40 min).
• Friday: 20 min easy run OR 20–30 min walk + bodyweight circuit.
• Saturday: 24 min easy run OR 20–30 min walk + circuit.
• Sunday: Rest.

Week 1 (August 4–10)

• Monday: 20–45 min easy run or walk.
• Tuesday: 21–51 min Zone 1–2 run + 6 x 20s pickups + cooldown.
• Wednesday: Rest or 30 min walk (advanced: 20–50 min run).
• Thursday: 25–50 min run OR cross-train. + Optional circuit.
• Friday: 20–30 min easy run + 2–3 x 150m + 2 x 30s sprints.
• Saturday: 20–60 min easy/moderate run.
• Sunday: Rest.

Week 2 (August 11–17)

• Monday: 20–45 min easy run or walk.
• Tuesday: 21–51 min Zone 1–2 + 6 x 20s pickups + cooldown.
• Wednesday: Rest or walk (advanced: 20–50 min run).
• Thursday: 25–50 min run or cross-train.
• Friday: Warm-up + 8 hill sprints (8–10s) + 15–25 min easy run.
• Saturday: 20–60 min easy run.
• Sunday: Rest.

Week 3 (August 18–24)

• Monday: 20–45 min easy run or walk.
• Tuesday: 6–8 x 400m track repeats + recovery + cooldown.
• Wednesday: Rest or walk (advanced: 20–50 min run).
• Thursday: 25–50 min run or cross-train.
• Friday: 20–30 min run + 2–3 x 150m + 2 x 30s sprints.
• Saturday: 20–70 min easy run.
• Sunday: Rest.

Week 4 (August 25–31)

• Monday: 20–45 min run or walk.
• Tuesday: Fartlek Ladder: 1-3-5-5-3-1 min hard runs + recovery.
• Wednesday: Rest or 30 min walk.
• Thursday: 25–50 min run or cross-train.
• Friday: Warm-up + 10 hill sprints + 15–25 min run.
• Saturday: 20–60 min easy run.
• Sunday: Rest.

Week 5 (September 1–7)

• Monday: 20–45 min run or walk.
• Tuesday: 6–10 x 2 min Fartlek intervals + recovery + cooldown.
• Wednesday: Rest or 30 min walk.
• Thursday: 25–35 min run or cross-train.
• Friday: Hill sprints + 15–25 min easy run OR 6–9 x 300m hill repeats.
• Saturday: 25–40 min easy run.
• Sunday: Rest.

Week 6 (September 8–14)

• Monday: 25–45 min run or walk.
• Tuesday: 5–6 x 800m @ 5K pace w/ recovery jog OR 4–5 min intervals.
• Wednesday: Rest or 30 min walk.
• Thursday: 25–45 min run or cross-train.
• Friday: 10 hill sprints + 15–25 min run.
• Saturday: 30–65 min easy run.
• Sunday: Rest.

Week 7 (September 15–21)

• Monday: 25–45 min easy run.
• Tuesday: Tempo Run (15–30 min sustained) + 200m sprints.
• Wednesday: Rest or 30 min walk.
• Thursday: 25–45 min run or cross-train.
• Friday: Warm-up + 10–20 x 200m sprints.
• Saturday: 30–70 min easy run. (Optional race pace finish).
• Sunday: Rest.

Week 8: Race Week (September 22–28)

• Monday: 20–40 min easy run + 2–3 x 150m + 2 x 30s sprints.
• Tuesday: Monghetti Fartlek + cooldown.
• Wednesday: Rest or 20–25 min easy run.
• Thursday: 20–40 min easy run or rest.
• Friday: 1–2 mile shakeout + 4 x 100m strides.
• Saturday: RACE DAY! 5K or 1-mile fun run.
• Sunday: Rest.