5k Training Plans

If you have been running two or three times a week on a regular basis for the past few months, you can run a 5k race! Most 5k training plans last about eight weeks and consist of:

• Running 3-4 days a week.
• Running 6-15 miles per week.
• Long runs that start at 2 miles and peak at 4 miles.

I'm now going to discuss three popular and successful 5k training plans that can be found online. 

Hal Higdon's Novice 5k Training Plan

Hal Higdon, an American writer and runner, lays out a great 5k training program on his website. 

Features:

• An 8-week plan
• 3 runs per week with the option to walk on Sunday.
• 3 rest days

Jeff Galloway's 5k Training Plan

Jeff Galloway, a former Olympian, created his 5k training plans with the purpose of staying injury-free. He also encourages runners to use his run-walk-run method of training.

Features:

• A 15-week plan
• 3 runs per week
• 1 rest day and the option to cross-train on other days.

Couch to 5k Training Plan

The Couch to 5k training program was created to ease runners into a regular and sustainable schedule. It was also created to live up to it's meaning: it claims to help couch potatoes progress from laying on the couch to being able to run a 5k in two months. 

Features:

• 3 runs per week
• A 9-week plan
• Gives the option of running by time or distance
• Uses a run-walk way of training

Have you ever followed a training plan?

(For my first half marathon I loosely followed Hal Higdon's half-marathon training plan!)