5 MILE TRAINING PROGRAM - BEGINNER
WEEK
1
S
M
T
W
T
F
S
Rest
Easy
Speedwork
Easy
Hills
Cross
Long Run
0
2 MILE
30 MINUTES
2.5 MILES
1.5 MILES
30 MINUTES
3 MILES
TOTAL*
11 MILES
This program is designed for individuals who have ran several 5K distance races and are ready to push ahead to 5 MILES! Before starting
this training program you should already be running at least 10 miles a week with a long run of 3 miles or more once a week.
If you are running more than this, you are probably ready for the intermediate or advanced training programs.
If you are running less than this, you should work up to 10 miles per week before beginning this program.
Speedwork =
For the amount of time specified above, perform the following:
- Begin with a 5 minute easy warm up jog
- Then, alternate the following:
90 seconds FAST running! Get those legs turning over quickly!
60 seconds of recovery. Nice easy slow jog to allow your breathing to recover.
- End with a 5 minute easy cool down jog.
Hills =
Find a hilly route; one with hills at lease 1/2 mile long. Remember to warm up for at least
5 minutes of easy jogging before hitting the first hill.
Easy =
Slow easy jog. You should be at a conversational pace.
Long Run =
This will be your longest run of the week. This is a harder workout because you are going
farther, therefore you should be at an easy pace. If you perform this workout with hard effort, you
risk hitting the wall and not being able to complete the entire workout, which is not beneficial
to your training!
Cross =
Cross train for the amount of time specified. Cross training includes swimming, weight lifting, bicycling, yoga, etc.
Any physical activity that works muscles other than the running muscles!
* TOTAL miles = approximate weekly mileage depending on how fast you are performing the Tuesday speed drills. Faster runners
will get more miles in.
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