Run Your First (or Fastest!) 5K

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Run Your First (or Fastest!) 5K

Whether you're aiming for your first or fastest 5K, this all-levels guide will help you ace your race. Try these simple 5k training plans designed exclusively for FITNESS by coach Greg McMillan, owner of McMillan Running Company in Flagstaff, Arizona, plus tips and drills that will keep you on the right track.

By Lindsey Emery

Beginner 5K Training Plan

If you're in it to finish, try this beginner-friendly plan. You'll start out mostly walking and end up running the whole 3.1-mile race!

Download the Beginner Training Plan >>

Intermediate to Advanced 5K Training Plan

Stick with this intermediate-to-advanced plan, which incorporates speed sessions into your weekly routine, and you'll hit a PR in no time.

Download the Intermediate to Advanced Training Plan >>

Training Plan Key

Walk/Run: Alternate between walking and running for number of minutes specified in parentheses; continue for time listed.

Cross-Train: Do 20 to 30 minutes of no- or low-impact cardio: elliptical trainer, swimming, or cycling or Spinning at a moderate effort.

Long Run: Beginners, alternate between walking and running for number of minutes specified in parentheses; continue for time listed. Intermediate/advanced runners, go slightly slower than goal race pace for time listed.

Easy Run: Maintain a steady, moderate pace for time listed. Beginners, try not to walk: This is a chance to test your body and mind to see if they can go the distance.

Surges: Warm up for 5 to 10 minutes and then do number of surges listed, running at a quick pace for time specified, and a 2-minute recovery jog after each. Cool down for 5 to 10 minutes.

Fast Finish (FF): Go at a steady, moderate pace for most of your run, then pick up speed at the end to a moderately fast pace for time listed in parentheses.

Time Trial: Run slightly faster than goal race pace for distance listed to build speed and stamina at the same time.

Race Tip: Breathe to the beat. "To optimize oxygen flow, breathe in for two steps -- left, right -- out for two steps," McMillan says.

Pre-Race Warm-Up Drills and Stretches >>
Train for a 10K >>

Originally published in FITNESS magazine, July/August 2010.