How to train for a 5K

How do you train and race for a 5k?  The first thing to do is to start running three (3) miles three (3) days per week taking a day off between each run. Then take two (2) days completely off and the other two days you will cross train. Cross train? Cross training is performing another kind of fitness workout such as cycling, swimming, elliptical trainer or strength training, to supplement running. Cross training will build strength and flexibility in muscles that running does not utilize.

Below is a beginning seven (7) week 5k training schedule:

Weeks 1 -3
Monday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Tuesday:  Run 3 miles + Yoga Stretching, Foam Rolling, Core Exercises
Wednesday: Cross Train = 30 minutes Swim, Bike, or Elliptical + Yoga Stretching, Foam Rolling, Core Exercises
Thursday: Run 3 miles + Yoga Stretching, Foam Rolling, Core Exercises
Friday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Saturday: 40 minute Run + Yoga Stretching, Foam Rolling, Core Exercises
Sunday: Cross Train = 30 minutes Swim, Bike, or Elliptical + Yoga Stretching, Foam Rolling, Core Exercises

Weeks 4-6
Monday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Tuesday:  Run 6 miles =
1 mile warmup easy run
4 miles of 1:00 minute quick/1 minute easy continuous for 4 miles
1 mile cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises
Wednesday: Cross Train = 30 minutes Swim, Bike, or Elliptical + Yoga Stretching, Foam Rolling, Core Exercises
Thursday: Run 5 miles =
1 mile warmup easy run
30 minute run = 5 minutes quick/5 minutes easy continuous for 30 minutes
1 mile cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises
Friday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Saturday: 50 minute or 60 minute Run + Yoga Stretching, Foam Rolling, Core Exercises
Sunday: Cross Train = 30 minutes Swim, Bike, or Elliptical + Yoga Stretching, Foam Rolling, Core Exercises

Week 7 – Race Week
Monday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Tuesday: 4 miles =
1 mile warmup easy run
2 miles = 1 minute quick/1 minute easy continuous for 2 miles
1 mile cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises
Wednesday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Thursday: 3 miles =
1 mile warmup easy run
10 minutes = 5 minutes quick/5 minutes easy continuous for 10 minutes
1 mile cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises
Friday: Rest Day = Yoga Stretching, Foam Rolling, Core Exercises
Saturday Pre Race Run: 15 minute Run=
5 minute warmup easy run
5 minutes quick
5 minute cool-down easy run + Yoga Stretching, Foam Rolling, Core Exercises

Sunday: RACE DAY!  (Yoga Stretching, Foam Rolling post-race)

You will notice that warmup and cool-down sessions, along with Yoga Stretching, Foam Rolling, and Core Exercises are included as part of every workout. This whole-body system is invaluable to avoiding injury and maintaining range of motion while building overall strength.
Core Exercises to check out!!
Yoga Stretches to check out!!:

Together, the program and its complimentary exercises will insure a fun, safe, and enjoyable training and racing experience.


According to Running USA, in 2014, the 5K maintained the #1 position of all race distances in the U.S. with 8.3 million finishers, or 44% of all finishers in U.S. road races.  It is a wonderful distance for beginners and experienced athletes alike.
New runners looking for their first race experience will find the 5k appealing as the distance is only 3.1 miles.  Achieving this goal will give the athlete a sense of accomplishment with little or no need for a lengthy recovery. Additionally, beginning runners will benefit by getting used to the training for the 5k before attacking the 10k, half marathon and the marathon.

Many first-time runners will plan their first running/racing experience for the marathon as the iconic 26.2 miler holds a special place in the minds of many.  Though a worthy goal, taking on the marathon as a first-time race is not wise.  The body and mind are not prepared for 26.2 miles, and therefore the marathon distance should only be attempted once the athlete has successfully trained and raced for the 5k, 10k and half marathon. The muscles and tendons take months to adjust to the new stresses of endurance training and racing 26.2 miles before your body is ready is a recipe for disappointment and injury. Best of luck!

Coach Toya Reavis
Assistant XC & Track Coach, University of San Diego
http://treavisfitness.com/