5K TRAINING PLAN LOW MILEAGE (12 WEEKS)

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Easy run or day off Speedwork Easy run, easy cross- Tempo run Day off Easy run with drills Long Run
training, or day off and strides

1 15 minute run at RPE
3-4 or day off
2 15 minute run at RPE
3-4 or day off
• 10 minutes at RPE Choose one: 20 minute • 10 minute run at RPE Day off • 5 minute run at RPE • 20 minute run at RPE
3-4 w/form drills and run at RPE 3-4 run, 3-4 w/form drills and 3-4 3-4
strides 20 minutes of easy strides • Repeat 4 times: 30 • 5-10 minutes of
• 4 sets: 2 minute run cross-training, or day • 10 minute run at RPE sec. strength
at RPE 5-6, followed off 5-6 running at RPE 7-7.5 training (optional)
by 2 minute recovery • 5 minute run at RPE followed by 1:30
run at RPE 3-4 3-4 minute run
• 5–10 minutes of • 5–10 minutes of at RPE 3
strength training strength training • 5 minute run at RPE
3-4
• 10 minute run at RPE Choose one: 20 minute • 10 minute run at RPE Day off • 5 minute run at RPE • 20 minute run at RPE
3-4 w/form drills and run at RPE 3-4 run, 3-4 w/form drills and 3-4 4-5
strides 20 minutes of easy strides • Repeat 6 times: 30 • 5-10 minutes of
• 3 sets: (4 minute run cross-training, or day • 10 minute run at RPE sec. running at RPE strength
at RPE 5-6 followed off 5-6 7-7.5 followed by 1:30 training (optional)
by 4 minute run at • 5 minute run at RPE minute recovery run
RPE 3) 3-4 at RPE 3
• 5–10 minutes of • 5-10 minutes of • 5 minute run at RPE
strength training strength training 3-4

3 15 minute run at RPE
3-4 or day off
• 10 minute run at RPE Choose one: 20 min- • 10 minute run at RPE Day off • 5 minute run at RPE • 25 minute run at RPE
3-4 w/form drills and ute run at RPE 3-4, 3-4 w/form drills and 3-4 3-4
strides 20 minutes of easy strides • Repeat 8 times: 30 • 5-10 minutes of
• 4 sets: (4 minute run cross-training, or day • 15 minute run at RPE sec. running at RPE strength
uphill at at RPE 7-7.5 off 5-6 7-7.5 followed by1:00 training (optional)
then recovery jog • 5 minute run at RPE minute recovery run
down at RPE 3-4) 3-4 at RPE 3
• 5 minute run at RPE • 5-10 minutes of • 5 minute run at RPE
3-4 strength training 3-4
• 5–10 minutes of
strength training

4 15 minute run at RPE
3-4 or day off
• 10 minute run at RPE Choose one: 20 minute • 10 minute run at RPE Day off • 5 minute run at RPE • 10 minute run at RPE
3-4 w/form drills and run at RPE 3-4 run, 3-4 w/form drills and 3-4 3-4
strides 20 minutes of easy strides • Repeat 8 times: 1 • Form drills and
• 4 sets: (3 minute run cross-training, or day • 15 minute run at RPE minute run at RPE strides
at RPE 7.5-8, followed off 5-6 7-7.5, followed by 1 • 1-mile time trial at RPE
by 3 minute recovery • 5 minute runat RPE minute recovery run 8-8.5 or close to 5K goal
run at RPE 3-4) 3-4 at RPE 3 pace
• 5–10 minutes of • 5-10 minutes of • 5 minute run at RPE • 10 minute run at RPE
strength training strength training 3-4 3-4
5K TRAINING PLAN LOW MILEAGE (12 WEEKS)

5 20 minute run at RPE • 5 minute run at RPE Choose one: 20 minute • 10 minute run at RPE Day off • 10 minute run at RPE • 35 minute run at RPE
3-4 3-4 w/ form drills and run at RPE 3-4 run, 3-4 w/form drills and 3-4 3-4
strides 20 minutes of easy strides • Repeat 8 times: 30 • 5-10 minutes of
• 2 sets: (10 minute run cross-training, or day • 20 minute run at RPE sec. run at RPE 7-7.5, strength
at RPE 7.5-8, followed off 5-6 followed by 1 minute training (optional)
by 5 minute run at • 5 minute run at RPE recovery run at RPE 3
RPE 3-4) 3-4 • 5 minute run at RPE
• 5–10 minutes of • 5-10 minutes of 3-4
strength training strength training

6 20 minute run at RPE • 5 minute run at RPE Choose one: 20 minute • 10 minute run at RPE Day off • 10 minute run at RPE • 35 minute run at RPE
3-4 or day off 3-4 run at RPE 3-4 run or 3-4 w/form drills and 3-4 5-6
• Form drills and 20 minutes of easy strides • Repeat 8 times: 30 • 5-10 minutes of
strides cross-training, or day • 20 minute run at RPE sec. running at RPE strength
• 4 sets: (7 minute run off 6-7 7-7.5, followed by 1:30 training (optional)
at RPE 7.5-8, followed • 5 minute run at RPE minute recovery run
by 7 minute recovery 3-4 at RPE 3
run at RPE 3-4) • 5-10 minutes of • 8 minute run at RPE
• 5–10 minutes of strength training 3-4
strength training
7 20 minute run at RPE • 10 minute run at RPE Choose one: 20 minute • 10 minute run at RPE Day off • 10 minute run at RPE • 40 minute run at RPE
3-4 3-4 w/form drills and run at RPE 3-4 run, 3-4 w/form drills and 3-4 3-4
strides 20 minutes of easy strides • Repeat 8 times: 30 • 5-10 minutes of
• 4 sets: (4 minute run cross-training, or day • 25 minute run at RPE sec. running at RPE strength
at RPE 7.5-8, followed off 5-6 7-7.5, followed by 1 training (optional)
by 4 minute run at • 5 minute run at RPE minute recovery run
RPE 3-4) 3-4 at RPE 3
• 5–10 minutes of • 5-10 minutes of • 8 minute run at RPE
strength training strength training 3-4

8 20 minute run at RPE • 10 minute run at RPE Choose one: 20 minute • 10 minute run at RPE Day off • 10 minute run at RPE • 10 minute run at RPE
3-4 or day off 3-4 w/form drills and run at RPE 3-4 run, 3-4 w/ form drills and 3-4 3-4 w/form drills and
strides 20 minutes of easy strides • Repeat 8 times: 45 strides
• 7 minute run at RPE cross-training, or day • 25 minute run at RPE sec. running at RPE • 2-mile time trial at RPE
7.5-8, followed by 7 off 6-7 7-7.5, followed by 2 8-8.5 or close to 5K
minute recovery run at • 10 minute run at RPE minute recovery run race pace
RPE 3-4 3-4 at RPE 3) • 10 minute run at RPE
• 5 minute run at RPE • 5-10 minutes of • 8 minute run at RPE 3-4
7.5-8, followed by 5 strength training 3-4
minute recovery run at
RPE 3-4
• 3 minute run at RPE
7.5-8, followed by 3
minute recovery run at
RPE 3-4
• 1 minute run at RPE
7.5-8, followed by 5
minute run at RPE 3-4
• 5–10 minutes of
strength training
9 20 minute run at RPE • 10 minute run at RPE Choose one: 20 min- • 10 minute run at RPE Day off • 10 minute run at RPE • 35 minute run at RPE
3-4 3-4 w/form drills and ute run at RPE 3-4, 3-4 w/ form drills and 3-4 4-5
strides 20 minutes of easy strides • Repeat 8 times: 30 • 5-10 minutes of
• 4 sets: (4 minute cross-training, or day • 20 minute run at RPE sec. running at RPE strength
run at RPE 7.5-8, off 7-7.5 7-7.5, followed by 1:30 training (optional)
followed by 4 minute • 5 minute run at RPE minute recovery run
recovery run at RPE 3-4 at RPE 3
3-4) • 5-10 minutes of • 8 minute run at RPE
• 5–10 minutes of strength training 3-4
strength training
5K TRAINING PLAN LOW MILEAGE (12 WEEKS)

10 20 minute run at RPE • 10 minute run at RPE Choose one: 20 minute • 10 minute run at RPE Day off • 10 minute run at RPE • 40 minute run at RPE
3-4 3-4 w/form drills and run at RPE 3-4 or 3-4 w/ form drills and 3-4 5-6
strides 20 minutes of easy strides • Repeat 8 times: 30 • 5-10 minutes of
• 10 minute run at RPE cross-training • 25 minute run at RPE sec. running at RPE strength
7.5-8, followed by 10 6-7 7-7.5, followed by 2 training (optional)
minute recovery run • 5 minute run at RPE minute recovery run
at RPE 3-4, followed 3-4 at RPE 3
by 10 minute run at • 5-10 minutes of • 8 minute run at RPE
RPE 7.5-8, followed strength training 3-4
by
5 minute recovery run
at RPE 3-4
• 5–10 minutes of
strength training
11 20 minute run at RPE • 10 minute run at RPE Day off • 10 minute run at RPE Day off • 10 minute run at RPE • 30 minute run at RPE
3-4 or day off 3-4 w/form drills and 3-4 w/form drills and 3-4 3-4
strides strides • Repeat 8 times:30 • 5-10 minutes of
• 10 sets: (2 minute run • 20 minute run at RPE sec. running at RPE strength
at RPE 7.5-8, followed 6.5-7.5 7-7.5, followed by 1 training (optional)
by 2 minute recovery • 5 minute run at RPE minute recovery run
run at RPE 3-4) 3-4 at RPE 3
• 10 minute run at RPE • 5-10 minutes of • 8 minute run at RPE
3-4 strength training 3-4
• 5–10 minutes of
strength training
12 Day off • 10 minute run at RPE Choose one: 20 minute • 10 minute run at RPE 20 minute run at RPE • 5 minute run at RPE • 10 minute run at RPE
3-4 w/form drills and run at RPE 3-4 or day 3-4 3-4 or day off 3-4 3-4 w/ form drills and
strides off • Repeat 6 times: 1 • Repeat 4 times: 20 strides
• 5 minute run at RPE minute running at RPE sec. running at RPE • 5K Goal race
8-8.5 or close to 5K 7-7.5, followed by 1 7-7.5, followed by 1:40 • 10 minute run at RPE
goal pace minute recovery run at minute recovery run 3-4
• 5 minute run at RPE RPE 3 at RPE 3
3-4 • 5 minute run at RPE • 5 minute run at RPE
• 5–10 minute run 3-4 3-4
strength training
5K TRAINING PLAN LOW MILEAGE (12 WEEKS)

WARMUP: 10:00 EASY WITH FORM DRILLS AND STRIDES To gauge easy, moderate, and hard efforts, we use the 1-to-10 Rate of
Perceived Exertion (RPE) scale:
• Jog 1:00
RPE Level How It Feels Activity
• Form drills: for 15–20 seconds each, followed by 15–20 1–2 Negligible effort Walking
seconds of slow jogging, do each of these eight drills: 3–4 Easy Easy-run range
– Butt-kicks 5 Moderate Regular-run pace
– High knees 6–7 Moderate-to-hard Tempo-run range
– Quick feet 8–9 Hard Speedwork range
– Skipping for height 10 Very hard Sprinting
– Side-slide/chassée (R and L)
– Cross-over/carioca/grapevine (R and L)
• Strides: after the last drill and a 15-to-20-second jog, run at a
relaxed, fast pace (not sprinting, not straining) for 20 seconds,
then jog for 40 seconds. Repeat the cycle until you’ve done
four 20-second strides.
• Jog 1:00