5K Cardio Training Program
I Like This! (1)
Bring your running workouts to the next level! This cardio challenge will help you train for a 5K race.
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.
