About This Program

This plan is best for runners who know they can cover the 5K distance and are ready to add speedwork to the mix! Let's improve your race time!

This plan provides a progressive build up, 5K specific speedwork and an emphasis on strength training to guide runners in reaching their potential. Runners will be guided through four to five days a week of running (on road and soft surfaces), walking for recovery. Mobility and strength training will also be incorporated. 

All runs range from: 2-7 mi / 3.2-11.2 km. The first long run is 5 mi / 8 km. Please register for a 5K to complete in the 8th week. 

Gradually increase your weekly mileage.

Hone in on 5K specific speedwork. 

Incorporate weight training and mobility to prevent injury. 

Facilitate recovery with planned rest days and stepback weeks. 

Build racing confidence with increased speed.