September 17 2018
We’ve all heard stretching is important, but everyone has a different opinion on the proper way to stretch. Let us set the record
With a 5k (or three) logged in your running journal, you are no longer content with just crossing the finish line. You want to do so feeling stronger than before.
Before diving into the plan above, you should be running three to four days per week and able to handle a continuous run of 3.5 miles. The plan takes training up a notch, incorporating higher intensity workouts, to set you up for your best 5k yet.
|8||XT or Rest||I: 4 x 400 meters||XT||3 miles E||Rest||2 miles E||3.5 miles LR|
|7||XT or Rest||I: 5 x 400 meters||XT||1 mile FT||Rest||2 miles E||4 miles LR|
|6||XT or Rest||3m E||XT||1.5 miles FT||Rest||2.5 miles E||4 miles LR|
|5||XT or Rest||I: 2 x 800
2 x 200
|XT||1.5 miles FT||Rest||2.5 miles E||4.5 miles LR|
|4||XT or Rest||I: 6 x 400
|XT||3.5 miles E||Rest||3 miles E||5 miles LR|
|3||XT or Rest||4m E||XT||2 miles FT||Rest||3 miles E||6 miles LR|
|2||XT or Rest||I: 3 x 800 meters +
2 x 200
|XT||1 miles FT||Rest||3 miles E||5 miles LR|
|Race week||XT or Rest||I: 4 x 400
|XT||3 miles E||Rest||5K RACE!|
Every issue of Women’s Running has a new training plan each month. Subscribe now to get the latest info!