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. 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. Whether your goal is to run the full distance without stopping, achieve a certain time, or jump in on your family’s turkey trot, the right training plan will set you up for success.
A 5K is an aerobic challenge, says Coviello. 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. 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 experts: Erica Coviello, CPT, is a level 2 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.
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 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. And, by the way, a majority of your runs in this training plan are easy.
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. 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.
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