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The 5K is actually 3.1 miles long, so by the time you get to the 3-miler on the seventh Saturday, you will be only a short distance from achieving your goal. Sunday : At least one day a week, it's a good idea to go for a long walk without worrying about exactly how much distance you cover.
- Novice
This program works best if you have a goal 5K in 8 weeks....
- Novice
And for those who don’t intend to become runners, here is a walking program to help you train for your first 5K. Click on one of the links below to access my 8-week schedules for 5K runners, Novice, Intermediate, Advanced and Walkers.
This program works best if you have a goal 5K in 8 weeks. Set that race as your end date and use it as a focus of your training. Even if you do not have a goal 5K at the end of 8 weeks, Hal Higdon's 5K Novice program is a great way to begin your life as a runner.
A typical Tempo Run would begin with 5-10 minutes easy running, build gradually to 3-5 minutes at 10K pace, then 5-10 minutes cooling down. You can’t figure out your pace on a watch doing this workout; you need to listen to your body.
Thursday: 30 minute tempo averaging 7.00/mile. 5minutes warmup, 20 minutes at threshold pace and then 5 minutes warmdown. Friday: rest. Saturday: 4 miles at 7.03/mile. Sunday: 11.8km easy. thoughts: Week 1 went through OK.
Hal Higdon: 5K Intermediate: This Intermediate 5K Training Plan is designed for experienced runners, who have run 5K races before and want to improve their time by adding more mileage and introducing some speedwork into their training mix.
This 5-K training program for advanced runners features six days of running and one day of rest. Friday is a good day to take off, since it also ends the work week for most people with 9-to-5 jobs. If you want to switch your rest day to Wednesday, or even take two days of rest a week because you need it, that is okay.
