5K TRAINING
LEAD FROM THE
FRONT
WITH COACH SALAZAR
NIKE RUNNING
WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN
TOTAL MILEAGE
RUN
RUN
RUN
RUN
DAY OFF
RUN
RUN
30 miles
1
TOTAL MILEAGE
38 miles
2
TOTAL MILEAGE
39 miles
3
TOTAL MILEAGE
3 miles
Kick off your training
with a nice, short 3-mile
run.
RUN
6 miles
Another 6 miles today.
You've got to put in the
work to see the results.
TRACK
4 miles
Keep it going with a
4-miler today.
WORKOUT
5 miles
Today's special: 5-mile
run starting at an easy
pace and progressing
to a Half Marathon
pace.
RUN
Long Intervals
6 miles
Warm up for 2 miles,
then run 5 x 800m at 5K
pace with a 400m
recovery jog between
reps, and finish with a
2-mile cool down.
6 miles. You've done
this before, and you can
do it again.
WORKOUT
RUN
45 miles
Fartlek
7 miles
Warm up for 2 miles, then
do 5, 4, 3, 2, 1 minutes
with a 2 minute recovery
jog between reps. Start at
a 10K pace and work your
way down to a faster than
5K pace, then finish it off
with a 2-mile cool down.
You're a little more than
halfway to race day.
Knock these 7 miles
out.
TOTAL MILEAGE
TRACK
RUN
41 miles
Long Intervals
Try hitting the track today.
Start with a 2-mile warm
up. 5 x 1000m at goal 5K
pace with a 400m
recovery jog between
each rep. Finish with a 2
mile cool down.
TOTAL MILEAGE
RUN
23 miles
5 miles
It's not dj vu, just
another 5 miles.
6 miles
It's your old friend, the
6-miler.
DAY OFF
Rest
Its race week. Take
today off to get ready
for the big day.
4 miles
We hope you enjoyed
your 4-mile run
yesterday, because
you've got another 4
miles in front of you
today. Time to bring it.
DAY OFF
Rest
Great effort so far. Take
the day off to let your
legs recuperate.
DAY OFF
Rest
Take the day off today.
You've earned it.
DAY OFF
Rest
Way to run it. You've
earned yourself a day
off.
DAY OFF
Rest
Take it easy today.
You've only got a few
weeks left until a race
day.
TRACK
5 miles
5 miles today. Let's do
it.
RUN
7 miles
Get back in the saddle
and run 7 miles. It's go
time.
TRACK
Short Intervals
Warm up for 2 miles,
then run 10 x 200m with
a 200m recovery jog
between reps. Begin the
workout with a 5K pace
and work your way down
to a mile pace. Finish
with a 2-mile cool down.
WORKOUT
Rest
You've been running all
week. A day off will do
you well.
WORKOUT
6 miles with Surges
Today is for surging.
6 miles with 6 x 30
seconds easy surges
with a 90-second
recovery jog between
each rep.
RUN
5 miles
5 miles today. You're
hitting your stride for
sure.
RUN
8-mile Tempo
6 miles
It's time to tempo.
Warm up for 2 miles,
then run 4 miles at Half
Marathon pace, then
run a 2-mile cool down.
Reward yourself for
coming this far by
running another 6 miles
today.
TRACK
RUN
8 miles
Today we're bumping
up your run to 8 miles.
Let's see what you've
got.
LONG RUN
9 miles
9-miler today. It's your
longest run yet, but
you've got this.
LONG RUN
10 miles
You've got your first
double-digit mileage
today. Time to crush
this 10-miler.
LONG RUN
11 miles
11 miles today. Get it
done.
LONG RUN
Short Intervals
5 miles
10 miles
Warm up for 2 miles,
run 6 x 400m at faster
than 5K pace and work
your way down to mile
pace, with 400m
recovery jog between
each rep. Finish with a
2-mile cool down.
Today calls for 5 miles.
Answer the call.
These long distance
runs will make your 5k
fly by on race day. Take
it to this 10-miler.
RUN
DAY OFF
WORKOUT
Short Intervals
5 miles
Warm up for 2 miles,
then run 10 x 200m at
5K race pace with a
200m recovery jog
between reps. Finish
with a 2-mile cool down.
Another 5-miler. You're
in the homestretch.
Rest
That was a full week of
workouts. Way to earn
your day off.
3 miles with Strides
One day to go. Find a
track or flat area and
get ready for race day
with 3 miles, 6 x 100m
strides at race pace.
6 miles
Keep going strong with
a 6-miler today.
RUN
5 miles
You had a long run
yesterday, so let's bring
it back down to 5 miles
today.
RUN
5 miles
These 5 miles should
be taken easy after
yesterday's long run.
RUN
5 miles
Keep up the good work.
5 more miles today.
RUN
5 miles
Crush this 5-mile run
today.
RACE DAY
5K Race
Time to put your
training into action.
Your race won't know
what hit it.
