5K Cardio Training Program
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Fitness

5K Cardio Training Program

Bring your running workouts to the next level! This cardio challenge will help you train for a 5K race.
Cardio Challenge of the Month

If you're interested in running a race, Mindy Solkin, owner and head coach of the Running Center in New York City, suggests starting with a 5K (about 3.1 miles) and this three-month training plan.

Week Tuesday Thursday Sat/Sun
1 1–1.5 miles 1–1.5 miles easy 1–1.5 miles easy
2 Repeat week 1 Repeat week 1 Repeat week 1
3 1.5 miles mod 1.5 miles mod 1.5 miles easy
4 Repeat week 3 Repeat week 3 Repeat week 3
5 1.5–2 miles mod 1.5–2 miles mod on hills 1.5–2 miles easy
6 2 miles mod 2 miles hard 2 miles easy
7 2.5 miles mod 2.5 miles mod on hills 2.5 miles mod
8 2.5 miles mod 2.5 miles hard 3 miles easy
9 Repeat week 8 Repeat week 8 Repeat week 8
10 3 miles mod 3 miles mod on hills 3.5 miles mod
11 3.5 miles mod 2.5 miles hard 4 miles mod
12 3 miles mod 2 miles easy Race

Originally published in Fitness magazine, April 2006.

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