Training for an Advanced 5K Race in 4 Weeks Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Running Race Training 5K and 8K Training Advanced Training for a 5K Race in 4 Weeks By Christine Luff, ACE-CPT Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on March 17, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print Moof/Cultura/Getty Images You've finally done it—signed up to run your first 5K race. You have a month to train for it. If you're an advanced runner who currently logs at least 20 miles a week, the following program will have you up to speed in four weeks. Training Notes To understand the week-by-week advanced 5K training schedule that follows, first learn what each term stands for so you'll know exactly what to do each day. Tempo Runs TR Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 10 minutes of easy running, then continue with 15 to 20 minutes running at a pace that's about 10 seconds per mile slower than your 10K race pace. Wind up with a 10-minute cool-down. Not sure what your 10K race pace is? You can use this calculator. Or just run at a pace that feels comfortably hard. Hill Repeats HR For hill repeats, find a slope that's not too steep, and that's 200 to 400 meters long. Run up the hill at your 5K race pace. Recover with an easy jog down the hill. Then repeat. 5K Interval Workouts Run your interval workouts at your 5K race pace, with a two-minute easy-paced recovery in between each interval. You should start and finish your 5K interval workouts with one mile of easy running to warm up and cool down. Long Runs LR You're not training for a long-distance event, but long runs will help you develop your stamina, which is important in 5K racing. Do your long runs at a comfortable pace: You should be able to breathe easily and talk in complete sentences. You should also do your easy runs (ER) at this effort. Rest Days You can take the day off on rest days or do some easy cross-training (CT), such as biking, swimming, or another activity. Strength training is an excellent way to improve your endurance, running performance and increase your injury resistance. 4-Week Advanced 5K Training Schedule You can start on any day of the week you like, but you may wish to schedule the long run for a weekend day. You can also shuffle the days around to meet your needs, but be sure to incorporate sufficient rest and recovery. Week 1 Day 1: 40 minutes CT or restDay 2: 25 minutes TR plus three hill repeatsDay 3: 3 to 4 miles ERDay 4: 5K intervals: 5 minutes at 5K effort (three times)Day 5: RestDay 6: 7 miles LRDay 7: 3 miles ER Week 2 Day 1: 45 minutes CT or RestDay 2: 30 minutes TR plus four hill repeatsDay 3: 3 to 4 miles ERDay 4: 5K intervals: 5 minutes at 5K effort (four times)Day 5: RestDay 6: 8 miles LRDay 7: 3 miles ER Week 3 Day 1: 40 minutes CT or restDay 2: 25 minutes TR plus four hill repeatsDay 3: 3 to 4 miles ERDay 4: 5K intervals: 5 minutes at 5K effort (three times)Day 5: RestDay 6: 7 miles LRDay 7: 3 miles ER Week 4 Day 1: 30 minutes CTDay 2: RestDay 3: 20 minutes TRDay 4: RestDay 5: 2 to 3 miles ERDay 6: RestDay 7: 5K Race day— good luck! How to Get Ready for a 5K in 2 Weeks 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Higdon H. Run Fast: How to Beat Your Best Time Every Time. Rodale Books. 2016. American Council on Exercise. Hill running workout. April 2016. National Academy of Sports Medicine. Running on empty: making a case for recovery training in runners. By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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