This 8-week 5K 1.1 beginner training plan prepares for a 5K in under 30:00 minutes with 4 running days/week. Training starts at 16 miles/week and peaks at 18 miles/week. EFFECTIVE RUNNING WORKOUTS Improve your VO2max, lactate threshold, endurance, speed, running economy, and fatigue resistance at race pace with highly effective and purposeful workouts. A BALANCED TRAINING WEEK All plans are designed with Stephen Seiler's proven 80/20 intensity ratio of 80% easy mileage and 20% at or above ...