5K Cardio Training Program

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.