5K Race Training: Advanced Beginner Schedule

Get ready for your 5K race in 8 weeks

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If you've already run at least one 5K race, or you've been running for a little while and are ready to race a 5K, a training program can get you to the finish line. This 8-week advanced beginner schedule is good for those who find the beginner runner 5K schedule not challenging enough and the intermediate 5K schedule seems a bit too tough.

Is the Advanced Beginner Schedule for You?

This schedule is geared toward runners who can run 2 miles comfortably and can run four to five days per week.

5K Advanced Beginner Training Schedule

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest1.5 mile runCT1.5 mile run (race pace)Rest2 mile run30 min. EZ run or CT
2Rest2 mile runCT1 mile run (race pace)Rest2.5 mile run30 min. EZ run or CT
3Rest2 mile runCT1.5 mile run (race pace)Rest2.5 mile run30 min. EZ run or CT
4Rest2.5 mile runCT1.5 mile run (race pace)Rest3 mile run35 to 40 min. EZ or CT
5Rest3 mile runCT1.5 mile run (race pace)Rest3.5 mile run35 to 40 min. EZ run or CT
6Rest3.5 mile runCT1.5 mile run (race pace)Rest4 mile run35 to 40 min. EZ run or CT
7Rest3 mile runCT1.5 mile run (race pace)Rest4 mile run40 min. EZ run or CT
8Rest3 mile runCT or Rest2 mile runRestRest5K Race

Abbreviations

  • CT = Cross-training activity.
  • EZ = easy, comfortable pace

Daily Workouts for the 5K Training Schedule

The schedule is designed to alternate easier and harder days. Here are more details on the workouts for each day.

  • Mondays and Fridays: Mondays and Fridays are rest days. Rest is important to your recovery and injury prevention efforts, so don't skip your rest days. Rest on your rest days, enjoy easy strolls and light activities.
  • Tuesdays and Saturdays: After you warm up, run at a comfortable, conversational pace for the designated mileage. You should be able to breathe easily while you're running and not be gasping for air. If your breathing is getting out of control, slow down or take a walk break. Make sure you cool down and do some basic running stretches after your run.
  • Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 40 to 45 minutes. You can also do some basic strength-training, which can help improve your performance and is a recommended physical activity for everyone.
  • Thursdays: These runs should be done at your 5K race pace. If you're not sure what your 5K pace is, run at a speed that you could sustain for 3.1 miles. Make sure you do a warm-up before your run and cool-down after.
  • Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination or cross-train (CT).

Can You Switch Days?

You can switch days to accommodate your schedule. If you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Getting Ready for a 5K Run

Before you start the schedule, take a look at your running gear and think about replacing your running shoes so you have all of the benefits of their cushioning and stability. While you can do some of your training on a treadmill, it's best to get most of your miles outside in the same conditions as the race.

Before the race, refresh yourself on race etiquette so you will be a great racer.

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