Married Into A Turkey Trot Family? We've Got You Covered With This Training Plan
It’s not just you—more and more people are taking up running: Fitness-tracking app Strava saw a four percent increase in runs logged in 2023 and New York Road Runners, organizer of the New York City Marathon, saw an increase in demand across races of all distances—with many sold out—too. Whether you’re thinking of joining in on the running craze by trying out a run club or entering a race, training for a 5K is a good way to start.
A 5K is just a little over three miles (3.1, to be exact), and it’s actually a great distance for runners of all ages, fitness levels, and experience levels, according to Erica Coviello, owner and running coach at Run Fit Stoked. “I love a 5K because typically they're smaller races, so they really foster a sense of community, not just for runners, but anybody in the community,” she says. They’re also held pretty frequently, so if something goes wrong with training, the stakes aren’t as high as missing a once-a-year marathon.
Depending on your goals (like running the distance without stopping, getting a certain time, or using the race to prep for a longer one), the right training plan can set you up for success. Getting to the three-mile mark isn’t just about increasing your distance a little bit each day. A good 5K training plan incorporates the right mix of workouts and (thankfully) plenty of rest days too. Read on for your running coach-approved training schedule and some tips to crush your next 5K.
Meet the expert: Erica Coviello, CPT, is a level 2 certified RRCA running coach and owner of Run Fit Stoked. Claudette Sariya, CPT, is a personal trainer, fitness coach, and organizer of Asian Women Stay Running (AWSTARS) Run Club in NYC.
5K Training Plan Benefits
A 5K is an aerobic challenge, says Coviello. “That means you want to be able to get your heart in the condition to pump oxygen efficiently,” she says. By balancing different types of runs with cross training, strength training, and rest days, a plan can make sure you’re working—but not overworking—your muscles while getting your heart into the right condition.
5K FAQs
What is a “good” time for a 5K?
The answer to this question is going to be different for everybody, but Coviello says she’s noticed that people tend to like to work with round numbers. If you shoot for a 30-minute 5K, that means you’re running slightly faster than a ten-minute mile, which is a great goal for newer runners. But, the beauty of this distance is that it can be done much faster or slower than at a ten-minute pace. “Walkers can do this too,” Coviello says.
How long does it take to train for a 5K?
Coviello’s plan is eight weeks long, but you can likely speed up or slow down this training depending on your experience level. For example, if you’re already running a 5K distance but looking to shave off some time, you won’t need eight weeks to see results. If you’re a true beginner, you might want to give yourself more time—like 12 to 16 weeks instead—to really get your body used to the idea of moving quickly, Coviello says.
Her eight-week plan is a great starting point for those who already have a little bit of an aerobic base (a.k.a. you already do some running, walking, swimming, or other kinds of fitness activities).
What gear do I need to run a 5K?
Aside from the musts like a good pair of running sneakers, a lot of the running gear you’ll need is weather-dependent. In warmer weather, Coviello recommends light, moisture-wicking clothes. Plus, you’ll want to stay protected from the sun by wearing a hat or sunglasses and sunscreen. In colder weather, warm socks (like Smartwool), something to keep your ears and head warm, and lots of layers will be important.
In order to follow Coviello’s plan, you’ll also want some sort of timing and tracking device.
How To Prevent Injury While Training For a 5K
The best way to prevent injury is by getting a good warm-up in, and it only takes about five to ten minutes. A slow jog or walk, as will dynamic stretching, will help wake up your muscles before a run. One thing you should skip in your warm-up? Static stretching, says Coviello. This might actually make you more prone to getting an injury and is best done after a run.
Additionally, at any point in your training, you shouldn’t push through pain. If something hurts, you should take a rest (which is often what your body needs to remedy the issue, says Coviello), but if pain continues, you should consult a physical therapist or doctor.
The Plan
In Coviello’s 5K training plan, you’ll typically be running four days a week and resting for three. Take a look at the chart for all the details, and keep scrolling for a breakdown of all the kinds of runs you’ll be doing.
Easy Runs
Easy runs should be what they sound like: easy. They should be getting you to about 60 percent of your max heart rate, though you don’t need to focus on getting to an exact number, says Coviello. It’s more about the feel. “Easy is when you're not huffing and puffing and it's not difficult to take a breath,” says Coviello. “Even if you're running alone, you should be able to have a full conversation with a person running next to you without having to gasp for breath every couple words.” This is what runners call a conversational pace.
And, by the way, a majority of your runs in this training plan are easy.
Long Runs
Your long runs—done just once a week—should also be at a conversational pace, and they’re actually the most important run of all because they really train your muscles, connective tissue, and everything else you need to keep up with what you’re training your heart to do, says Coviello. “It really improves your aerobic system,” she says.
If a long run seems daunting to you, Coviello has two helpful tips. The first is that it is totally okay to walk if you need to take breaks. You’re still moving forward, after all. If you find that you need to walk a lot, that’s also potentially a sign that you’re starting out too fast. The second tip: Do your long run with a friend. Bringing someone else along not only keeps you entertained but is also a good way to tell if you’re running at a conversational pace, because, well, you should be able to have a conversation with them.
By the way, depending on the pace that’s comfortable for you, you might even find that you run further than a 5K during your long runs. That’s a good thing, says Coviello. It will make sure your endurance is there on race day.
Speed Runs
These days are less important for beginners (and can actually just be treated as easy days if you don’t have a time goal), but are the key for anyone who wants to run a 5K at a certain pace.
On each weekly speed run, you’ll rotate between running at a faster pace and a slower one. By increasing your speed for shorter amounts of time, you get your body and mind used to going at your goal race pace until you can do it for the entire time. “It just adds on a little bit each time so that by the time you get to that 5K, you're ready to run the whole race at that pace,” says Coviello.
Since the speed workout format may be new for some, here's an example of what it could look like:
Begin with a 5-10 minute warm-up jog (after any dynamic stretches you may choose to do)
Start your working intervals (e.g. six 2-minute intervals at goal race pace)
Recover (by walking or jogging slowly) in between each interval as prescribed (e.g. three minutes)
Repeat for as many working intervals as prescribed
Cool down with a light jog or walk
Rest Days
You can take all three days on this plan as true rest days, but there’s also the option to do a form of cross training too. Cross training should be another form of aerobic exercise. Think swimming, biking, using the elliptical—any form of low-impact cardio that you enjoy works. And, remember to take one full day for solely rest. Your body needs it!
Strength Training
Strength training should be done two to three times a week, and only needs to take about 20 minutes, says Coviello. You can do strength training after a run or at least two hours before a run.
You're going to want to focus on the most important muscles for running when you're strength training. They include your legs, glutes, calves, and core, says Claudette Sariya, CPT, a personal trainer, fitness coach, and organizer of the Asian Women Stay Running run club in NYC. You can keep it simple and do bodyweight exercises, but adding resistance is the only way to grow your muscles, she adds.
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