NEW! Runner's World Break 20 Minutes 5-K Plan (8 Weeks)
8 weeks - $24.99
Total Miles: 262
Total Miles: 262
This eight-week plan is designed for runners who want to finish a 5-K in 20 minutes, or an average pace of 6:26 per mile. It features five days of running per week, including easy runs, tempo runs, mile repeats, and half-mile repeats, plus long runs of 10 to 12 miles. Weekly mileage starts at 30 miles per week and peaks at 40 miles per week a few weeks before the race. Paces for each workout are prescribed.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
WEEK ONE REST/XT
Welcome to the Runner's World Break 20 training plan. This eight-week plan is designed to help you cross the finish line at a 5-K in 20 minutes. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day, plus Runner's World's best tips on training, nutrition, and injury prevention. Today, your training kicks off with a day of rest. Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. This week you'll have one more rest day, three short runs, and a longer run of 10 miles. On Thursday you'll do a tempo run, which will help train your body to run faster over a longer distance. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Doing too much too soon is a recipe for injury. ***************************** Have technical questions? Write to rodale@peaksware.com. Want to train for a half-marathon or a marathon? Consider joining the Runner's World Challenge. For more information go to runnersworldchallenge.com.
Welcome to the Runner's World Break 20 training plan. This eight-week plan is designed to help you cross the finish line at a 5-K in 20 minutes. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day, plus Runner's World's best tips on training, nutrition, and injury prevention. Today, your training kicks off with a day of rest. Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. This week you'll have one more rest day, three short runs, and a longer run of 10 miles. On Thursday you'll do a tempo run, which will help train your body to run faster over a longer distance. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Doing too much too soon is a recipe for injury. ***************************** Have technical questions? Write to rodale@peaksware.com. Want to train for a half-marathon or a marathon? Consider joining the Runner's World Challenge. For more information go to runnersworldchallenge.com.
Workout #2 : Run
6 MILES EASY
When you head out today, focus on maintaining a comfortable, conversational rhythm. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. You want to finish each run feeling like you have the energy to run longer. (Pace: 8:15/mile)
When you head out today, focus on maintaining a comfortable, conversational rhythm. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. You want to finish each run feeling like you have the energy to run longer. (Pace: 8:15/mile)
Workout #3 : Run
3 MILES EASY
On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. If you plan to incorporate cross-training into your preparation and want to try a new activity, be sure to do it in this early base-building stage of training. In the weeks before the race, you'll want to avoid trying new activities because of the risk of injury so close to your goal event. (Pace: 8:15/mile)
On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. If you plan to incorporate cross-training into your preparation and want to try a new activity, be sure to do it in this early base-building stage of training. In the weeks before the race, you'll want to avoid trying new activities because of the risk of injury so close to your goal event. (Pace: 8:15/mile)
Workout #4 : Run
5 MILES WITH 3 MILES @ TEMPO
1-mile warmup 3 miles @ tempo pace (6:53/mile) 1-mile cooldown Today you'll do a tempo run. After a one-mile warmup, run two miles at your tempo pace (10:00/mile), then cool down with one mile of easy running. Your tempo pace should feel hard but controlled. You won't be able to talk comfortably at your tempo pace, but it should not feel as if you're racing.
1-mile warmup 3 miles @ tempo pace (6:53/mile) 1-mile cooldown Today you'll do a tempo run. After a one-mile warmup, run two miles at your tempo pace (10:00/mile), then cool down with one mile of easy running. Your tempo pace should feel hard but controlled. You won't be able to talk comfortably at your tempo pace, but it should not feel as if you're racing.
Workout #5 : Run
6 MILES EASY
As your training gets under way, invest in shirts, shorts, pants, underwear, jog bras, and socks that are made of technical, lightweight fabrics that wick away moisture. These fabrics, which go by names like Dri-Fit and CoolMax, help prevent blisters and chafing. (Pace: 8:15/mile)
As your training gets under way, invest in shirts, shorts, pants, underwear, jog bras, and socks that are made of technical, lightweight fabrics that wick away moisture. These fabrics, which go by names like Dri-Fit and CoolMax, help prevent blisters and chafing. (Pace: 8:15/mile)
Workout #6 : Day Off
REST/XT
Today you have the choice of resting or cross-training. Don’t worry about losing your fitness on rest days. Rest builds strength, reduces fatigue, and prevents injuries. Since most running injuries come from overuse, a day off at least once a week can help prevent a three- or four-week forced layoff down the line due to a strain or a stress fracture.
Today you have the choice of resting or cross-training. Don’t worry about losing your fitness on rest days. Rest builds strength, reduces fatigue, and prevents injuries. Since most running injuries come from overuse, a day off at least once a week can help prevent a three- or four-week forced layoff down the line due to a strain or a stress fracture.
Workout #7 : Run
10 MILES LSD
Sundays will be reserved for long, slow distance (LSD) runs to build your endurance. Long runs improve aerobic capacity, develop your strength, and get you accustomed to spending a longer time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. (Pace: 8:15/mile)
Sundays will be reserved for long, slow distance (LSD) runs to build your endurance. Long runs improve aerobic capacity, develop your strength, and get you accustomed to spending a longer time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. (Pace: 8:15/mile)
Workout #8 : Day Off
WEEK TWO REST/XT
This is week two of training. Your training will be nearly identical to last week, with three short runs, a tempo run, and two days of rest. Your long run will remain at 10 miles. At this stage, focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of safe, traffic-free, and convenient routes that you can take on a regular basis. ************************************* Have technical questions? Write to rodale@peaksware.com. To get coaching and access to RW Experts on training, nutrition, and injury prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of training. Your training will be nearly identical to last week, with three short runs, a tempo run, and two days of rest. Your long run will remain at 10 miles. At this stage, focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of safe, traffic-free, and convenient routes that you can take on a regular basis. ************************************* Have technical questions? Write to rodale@peaksware.com. To get coaching and access to RW Experts on training, nutrition, and injury prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
6 MILES EASY
If you’re an early morning runner, be sure to prep for your run the night before. Set your automatic coffeemaker to brew before you wake. Turn off the computer and TV at least 30 minutes before you hit the sack. And be sure to eat well: Have slow-digesting carbs like broccoli, beans, and lentils. If you skip dinner or eat fast-digesting carbs like rice, bread, or sugary desserts, your glycogen levels will be depleted, making it even harder to muster the energy to get up in the morning. (Pace: 8:15/mile)
If you’re an early morning runner, be sure to prep for your run the night before. Set your automatic coffeemaker to brew before you wake. Turn off the computer and TV at least 30 minutes before you hit the sack. And be sure to eat well: Have slow-digesting carbs like broccoli, beans, and lentils. If you skip dinner or eat fast-digesting carbs like rice, bread, or sugary desserts, your glycogen levels will be depleted, making it even harder to muster the energy to get up in the morning. (Pace: 8:15/mile)