Training plans to run your best 5K | Women's Running

Training plans to run your best 5K

Read Time:   |  March 11, 2020

Whether you've just joined the running community or you got your 100th t-shirt long ago, run a 5K PB with Laura Fountain's training plans

The brilliant thing about the 5K distance is that it offers a great challenge for runners of all levels. For those just getting into running, completing a 5K is a great first milestone to aim for. While more seasoned runners can try to run as fast as they can.

The 5K might be at the shorter end of the race portfolio, but don’t let that fool you. Running as fast as you can over any given distance is challenging, and the shorter the distance, the faster you’ll be running. Running faster on race day means running faster in training through interval sessions to work on your speed, get your cardiovascular system working more efficiently and your legs moving that bit quicker.

That doesn’t mean you won’t be doing those longer, slower runs. You’ll still be putting in regular easy-paced miles to help build your endurance and recovery from the tougher sessions. This will give you a chance to enjoy a few miles chatting away with friends. This is something that’s definitely recommended however long you’ve been running; going at a speed that allows you to hold a conversation is a great way to ensure you’re at an easy pace.

Training mistakes to avoid…

  • Racing your training runs: It’s important to be patient and trust your training. Trying to see how fast you can go in a training run could jeopardise your race. These training plans include test races to gauge your progress. So slow down and take those easy runs nice and easy.
  • Skipping warm up and cool down: For fast sessions it’s key to warm up properly. Your body needs to prepare for exercise so you can run safely. And when it comes to race day, not only does a warm up help prevent injury, it can improve performance. Your warm-up could be jogging for 10 minutes (or brisk walking for beginners).

10-week 5K plan for beginners

Preparing for your first 5K? Give this gentle training plan a go. Don’t rush into running by doing too much too soon. Building up gradually will give your body time to adapt to the stresses that running places on it, and help you to avoid injury.

Stick to just three runs a week with cross training sessions that work for you – swimming and cycling are brilliant. If you need to swap out some of the cross training sessions for rest days then don’t feel guilty – listen to your body.

You can view the condensed plan here, or enter your details to get a printable version below.

Print off your 10-week 5K training plan for beginners!

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By giving us your email address you are agreeing to receive the training plan PDF and be added to The edit newsletter list. You may unsubscribe at any time.

10-week 5K training plan for intermediate runners

If you’re clocking up around 20 miles a week, can comfortably run 10K and want to improve your 5K time, then this plan is for you. With five cleverly-paced runs per week, you should be able to beat that PB with 10 weeks of training.

You can view the condensed plan here, or enter your details to get a printable version below.

Print off your 10-week 5K training plan for intermediate runners!

Enter your details below and we'll send you your free printable training plan

By giving us your email address you are agreeing to receive the training plan PDF and be added to The edit newsletter list. You may unsubscribe at any time.

10-week 5K advanced training plan

This plan is for experienced runners who are consistently running five times a week and have built asolid foundation over several years. You’ll be used to doing interval and tempo sessions.

You can view the condensed plan here, or enter your details to get a printable version below.

Print off your 10-week advanced 5K training plan!

Enter your details below and we'll send you your free printable training plan

By giving us your email address you are agreeing to receive the training plan PDF and be added to The edit newsletter list. You may unsubscribe at any time.

Written by

Holly Taylor

Holly Taylor

Currently training for her second half marathon

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