Training pointers:

Get plenty of sleep and healthy food into your body while training. Foods high in iron, calcium, and potassium will help prevent injuries and speed up recovery.
Warm up before every training session to keep your muscles supple and flexible. A 10-15 minute jog followed by dynamic stretches (moving stretches) will prepare your body for training. Cool down after your session with a 5-10 minute jog and static (stationary) stretches.
Incorporate strength training to build strong core muscles. Focus on exercises that work on stability. (Abs, squats, lunges, push-ups, calf raises)
Listen to your body. The best runners have mental toughness to push through the hard parts. However, if you start to feel abnormal aches and pains, stretch, ice, elevate, and rest!
Relax and have fun! Successful runners are able to relax their bodies as they run. Try to focus on keeping your facial muscles relaxed. The rest of your body will follow.

5k Training Schedule

This schedule is a guideline to help point you in the right direction leading up to your 5k race. Please remember, everyone’s body responds differently so the most important thing is to listen to your body and stop if you feel any weird aches and pains.

Week 1 (5 days of Training)

Day 1: 3 miles, moderate pace
Day 2: 4 miles, easy-moderate pace
Day 3: 1 mile, fast pace followed by 6 minutes of rest. Repeat 3-4 times depending on comfort level
Day 4: Cross train by riding a bike, swimming, etc. for 30-40 minutes
Day 5: 3 miles, easy to moderate pace

Week 2 (5 days of Training)

Day 1: 4 miles, moderate pace
Day 2: 5x800m repeats with 4 minutes rest between each 800m (fast pace)
Day 3: Cross train by riding a bike, swimming, etc. for 30-40 minutes
Day 4: 5 miles, moderate pace
Day 5: 3 miles, easy to moderate pace

Week 3 (5 days of training)

Day 1: 4x1000m repeats with 4 minutes rest between each 1000m (fast pace)

Day 2: 4 miles, moderate pace
Day 3: Cross train by riding a bike, swimming, etc. for 40-50 minutes
Day 4: time trail - run a 5k to practice pacing and assess race readiness
Day 5: 4 miles, easy to moderate pace

Week 4 (race prep week)

Day 1: 4 miles, moderate pace

Day 2: 5x1000m repeats with 4 minutes rest between each. Run each 1000m at your desired 5k race pace
Day 3: Cross train by riding a bike, swimming, etc. for 40-60 minutes
Day 4: 3-5 miles, easy to moderate pace
Day 5: 25 minute recovery run/jog at an easy pace to get your legs ready for the big day

10k Training Schedule

This schedule is a guideline to help point you in the right direction in the month leading up to your 10k race. Please remember, everyone’s body responds differently so the most important thing is to listen to your body and stop if you feel any weird aches and pains.