NIKE RUNNING 5K TRAINING

SET AWITH
NEW PR
COACH MAGNESS

WEEK MON TUES WED THURS FRI SAT SUN

TOTAL MILEAGE RUN RUN RUN RUN DAY OFF RUN RUN

24 miles 2 miles 3 miles 4 miles 5 miles Rest 6 miles 4 miles

It's your first day of Day 2 of training calls Tack another mile on to Building your base is Today's your day. Take Enjoy your 6 miles on Today's training calls
training. Get out there for 3 miles. Get out yesterday's run. Run 4 important. Tackle 5 today off and take it today's run. Any time, for a solid 4-mile run.

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and crush 2 miles to there and get it done. miles today. miles on today's run. easy. any terrain. Do it up.
kick it off right.

TOTAL MILEAGE DAY OFF WORKOUT DAY OFF RUN WORKOUT LONG RUN RUN

27 miles Rest 4 miles Rest 5 miles 6 miles with Surges 7 miles 4 miles
Kick your legs up and Start with a 4-mile run, Enjoy your day off. Take on a 5-mile run. Run 6 miles with 6 x Today's long run calls Stay loose after
enjoy your day off. starting at an easy pace You've earned it and Try mixing up your route 30-second easy surges for 7 miles. Do it up. yesterday's long run

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and progressing down your body needs it. to keep things with 90-seconds easy with a solid 4 miles.
to 1 minute slower than interesting. in between.
your 5K pace.

TOTAL MILEAGE TRACK RUN DAY OFF TRACK RUN LONG RUN DAY OFF

28 miles Long Intervals 6 miles Rest Short Intervals 4 miles 8 miles Rest
Start with a 1.5-mile Finish today's long run Giving your body time Start with a 1.5-mile Run 4 miles to loosen Today's long run is 8 Take the day off. After
warm up, follow it up of 6 miles strong. It's all to recover is important. warm up, do 10 x 200m up for tomorrow's long miles. Remember to yesterday's long run

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with 6 x 600m with a you. Take today off, but with 200m jog at 5K run. mix it up with a new you deserve it.
400m rest jog at your remember to stretch. pace, scaling down to route or by varying your
5K pace in between mile pace. Finish the pace throughout the
reps. Finish the workout workout with a 1.5-mile run.
with a 1.5-mile cool cool down.
down.

TOTAL MILEAGE WORKOUT RUN DAY OFF WORKOUT RUN LONG RUN RUN

38 miles Fartlek 6 miles Rest 6-mile Tempo 6 miles 9 miles 4 miles

Run 1.5-miles to warm up, Push yourself to take on Take it easy. You've It's time to tempo. Start Run 6 miles today to get The big day is only a Enjoy a casual 4-mile
then do 5, 4, 3, 2, 1 6 miles today. earned it and your body with a 1.5-mile warm ready for tomorrow's couple weeks away. run. You deserve it after

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minutes with 2-3 minute needs the rest. up, then run 3 miles a long run. Taking on 9 miles today yesterday's long run.
recovery jog between minute slower than your will give you the
reps. Start at a 10K pace 5K pace, and reward confidence you need
down to faster than a 5K yourself with a 1.5-mile come race day.
pace. Finish the workout cool down.
with a 1.5-mile cool down.

TOTAL MILEAGE TRACK RUN DAY OFF TRACK RUN LONG RUN RUN

30 miles Long Intervals 5 miles Rest Short Intervals 4 miles 9 miles Rest
Do a 1.5-mile warm up, Run 5 miles today. It's important to give Start with a 1.5-mile Run 4 miles today to Run 9 miles. Take today off to
then do 5 x 800m at 5K Need some motivation? your body the rest it warm up, then run 6 x stay loose for your long Remember: Longer recover from

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pace with a 400m Ask a friend to run with needs to prepare for 400m with 400m recovery run tomorrow. runs are the perfect yesterday's long run.
recovery jog between you. race day. Take today jog between reps. Start time to practice your
each rep. Finish with a off, you deserve it and the intervals at faster fueling strategy to see
1.5-mile cool down. your body needs it. than 5K pace working what works best for
down to a mile pace. Do you.
a 1.5-mile cool down.

TOTAL MILEAGE RUN DAY OFF RUN TRACK DAY OFF WORKOUT RACE DAY

21 miles 4 miles Rest 5 miles Short Intervals Rest 3 miles with Strides 5K Race
It's race week. Run 4 It’s race week. Take Today's solid 5-mile run Start with a 1.5-mile As race day Stay loose for your race The day you've been
miles today and enjoy today off to get ready gets you that much warm up, then do 10 x approaches it's tomorrow with a 3-mile training for is here.

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every stride of it. for the big day. closer to race day. 200m at 5K race pace important to give your run, then do 6 x 100m Crush your 5k today
with 200m slow jog. body the rest it needs. strides at race pace. and give it all you've
Finish the workout off Take today off and get a Remember to do strides got.
with a 1.5-mile cool good night's rest. on a flat surface,
down. preferably grass.