Competitive 12-Week 5K Training Plan

Running a 5K

Running a 5k is an impressive feat of endurance, strength, and perseverance. Perhaps you have already run a few or even a 10k, half-marathon or marathon. However, now you want to focus on a bit more speed. Check out this great competitive 5k training plan to help get you to the next step.

Pre-training Requirements

Before you jump into this plan it is important that you have a bit of a base first. If you aren’t properly prepared before starting, you greatly increase the chances of injury.

You should be able to run the following schedule for at least 4 to 5 weeks with little trouble before starting the competitive 12 week 5k plan.^[1]coolrunning – Beginner Marathon Program

The 12-Week Competitive 5K Training Plan

Check out below for the full competitive 5k training plan.

Types of Running Workouts

Even if you are not new to running, you might get a bit lost when reading this competitive 5k training plan. Don’t worry, we have included simple explanations below to help you.

However, even if you are a very experienced runner, it doesn’t hurt to check out the following information to help refresh your memory.

Fartlek

Fartlek is the Swedish word for “speed play”. For most people, it quite simply is just easy running mixed in with quick sprints.

One of the biggest questions many people ask when doing Fartleks is how much fast running do I need to do.

The simple answer is it’s up to you! For example, you can decide that you will easy jog for 2 blocks and then sprint for 1 block. It really doesn’t matter. The most important part is that you are mixing in different intensity levels in your run.

Just as a reminder, in the workout plan above, the total distance for the run includes both warm-up and warm down.

5k

In the above plan, when you see 5k pace, it simply means to run at a pace that you expect you could run a 5k that day.

Hills

Hills are a great way to incorporate strength training, build endurance, improve your running form, and increase your speed and power in your running.

In the above plan, when you see “Hills” it means you should do repeats on a hill about 150 to 200 yards long.

When you see “Long hills”, do your repeats on a hill about 400 to 600 yards long.

If you can’t find a hill in your area that is long enough, you can always run a route that has several smaller hills. Just make sure that the total uphill distance is the same.

Intervals

Interval training is an important part of any 5k training plan.

By running at faster than your goal 5k pace, you can build your running speed and stamina without putting your body through as great of a training stress.

In this plan, we have included both 440 (1 lap around a track) and 880 (2 laps around a track) repeats.

For the 440s give yourself 1 minutes of rest between each set.

For the 880s give yourself 2 minutes of rest between each set.

Easy Runs

Easy running is a very important part your 5k training. It helps you build up the aerobic endurance necessary to run the full distance. In addition, it allows you to put the necessary training stress on your legs without completely killing yourself.

In fact, 80% or more of your runs should be run at this easy pace.^[2]coolrunning – Beginner Half Marathon Program

An easy pace should be one that you can hold a conversation while running.

For those of you who need some numbers, you can use the Maffetone Method which helps your figure out your ideal running aerobic heart rate.

Link to this article in the paragraph above: “How to run faster and stay healthy by running below your aerobic threshold”

If you would like to get a bit more detailed in the types of runs you can include in your training, check out this article.

Include link to article about the types of runs you can do. “The 9 Different Types of Running Workouts You Should Include in Your Training”

Weight Lifting

You might be surprised, but in this 5k training plan a good strength training routine is a very important part. You might have even thought that doing a weight training regime and big muscles would actually slow you done.

However, according to exercise scientist, Kenji Doma, Ph.D., strength training actually makes you a faster runner because it helps decrease the amount of energy you use while running.

In fact, when you run, your brain recruits your most fatigue resistant muscle fibers in order to minimize your energy usage. Therefore, by using resistance training in conjunction with running can be a big help.

There are 3 things that you should keep in mind if you plan on lifting weights and running in the same day (especially when you are doing lower body weight training):

1. If you are going for an easy run, take at least 6 hours of rest before running.
2. If you plan to do a hard running workout, you should leave at least 24 hours of rest between the two exercises.
3. Do you running workouts before your lower body weight training days.^[3]Runner’s World – Study Shows How to Best Combine Strength Training and Running

Check out the Strength Training Plan for Runners to Help Make You Faster and Stronger for some great weight lifting exercises you can add to your routine to help take your running to the next level.

The Importance of Warming Up

Before stretching or running, it is very important that you remember to warm up. This is because muscles are better able to respond after warming up. However, don’t worry. You don’t have to do anything crazy to warm up. In fact, a warm up routine can be as simple as walking for 5 to 10 minutes just to get the blood pumping.

However, if you are one of those people who need to follow a warm up routine, check out the video below.

The Importance of Stretching in Your 5K Training Plan

Stretching is often an overlooked but very important part of a complete running routine. In fact, many doctors actually recommend stretching your muscles both before and after exercising. This is because exercises such as running shorten your muscles and can decrease you mobility over time. If you don’t address this, you can become less flexible which in turn can lead to suboptimal running form and even possible injury.^[4]healthline – Essential Stretches for Runners

Quadriceps

The quads are the muscles in the front and side of your thighs. They are one of the biggest muscles you use when running and are especially important when running up and down hills.

Hamstrings

The hamstrings are the muscles in the back part of your thighs. These muscles are important for running because they help straighten your hip and bend your knee. These muscles are often overlooked as you don’t use them quite as much as your hamstrings. However, don’t forget that you should stretch them as well.

Calf

The calves are the muscles in the back of your lower leg. These muscles are important for running as they help extend and flex your foot as you land and take off from the ground.

Iliotibial band

The iliotibial band (ITB), is a thick band of fascia that runs on the outside of your leg between your hip and shin. It is very important in stabilizing your knees while running. However, if you don’t properly stretch them, it can actually cause a lot of knee pain when you run.

Piriformis

The piriformis muscle is in your gluteal region. It is important not only for running but also walking because it helps keep your hip and pelvis stable. Unfortunately, due to its location, it is often overlooked and can cause you a lot of pain if not properly stretched.

Psoas

The psoas muscle is on the front of your spin. It helps connect your lower back with your upper thigh. Every time you lift your knee, the muscle contracts. Every time you swing your leg back, it lengthens. Needless to say, over the course of a run, you end up using the psoas a lot!

Gluteal muscles

The gluteal muscles, are more commonly known as the butt, are a very important muscle in running. They help extend your hip while running. In addition, they stabilize you trunk and keep you upright. Strong and properly stretched glutes help with your running form.

Groin

The groin muscles are the muscles between your stomach and thighs in the hip region. When running, they help keep your legs together as well as provide balance for your pelvis.

Spine stretch

Running can be quite hard on your body. This is especially true when running on hard surfaces such as roads and sidewalks. The constant pounding can cause tightness and pain in your spine. Therefore, it is very important to focus on stretching this area.

Lower back

The lower back muscles are very important in helping stabilize your body and keep proper form when running.

Proper Nutrition and Sleep

Running is a difficult exercise that puts a lot of stress on your body. While you can do all the right things with regards to your training such as proper scheduling, resistance training, and even stretching, this will result in nothing without a proper nutrition and health plan.

Think of your body like a car. If you are putting in the wrong gas, your car might work, but not to the best of its abilities. This is the exact same thing with running. You can’t just eat junk food every day and expect to run fast.

While you don’t need to completely give up eating tasty sweets, it is important that everything you eat is part of a bigger nutrition plan.

If you would like to know more about nutrition and running, make sure to check out

• The Top 10 Keto Mistakes You Should Avoid
• How to Avoid Bonking in Your Next Race

In addition, sleep is an often overlooked part of running. Even if you are running and working out every day, you probably don’t do it for more than a few hours. However, you probably sleep way more than that. Therefore, why neglect such an important part of your recovery routine.

In fact, lack of sleep can lead to several negative side effects including reducing your body’s ability to store carbs; limiting the natural production of human growth hormone (HGH) which helps repair muscles, convert fat to fuel, and strengthen your bones; and increase your cortisol levels which slow down recovery.^[5]U.S. News – How Better Sleep Can Improve Your Running Performance

Parting Words

Running a fast 5k can seem impossible. How can you run 3.1 miles without dying! However, you shouldn’t worry. Anyone can do it. However, it does require the proper competitive 5k training plan with the proper nutrition and recovery.

While we can’t promise that you will be breaking any world records, if you follow the advice above, in 12 weeks, you should be more than ready to run a great 5k.

If this plan is too difficult check out the following plans:

• 12-Week 5K Training Plan for Beginners
• Intermediate 12-Week 5K Training Plan
• Advanced 12-Week 5K Training Plan

Good Luck!!!