| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Notes | |||
| Week 1 | Rest | Run | Intervals | Run | Rest | Run | Run | |||
| 3 Miles | 5 x 400 | 3 Miles | 3 Miles | 5 Miles | This plan is to increase |
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| your 5K PR by running | ||||||||||
| 5 times per week. |
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| Week 2 | Rest | Run | Run | Run | Rest | Run | Run | |||
| 3 Miles | 30 Minutes | 3 Miles | 3 Miles | 5 Miles | This plan is for those |
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| Tempo Run | Fast Pace | with a running base of |
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| 3-4 days per week. |
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| Week 3 | Rest | Run | Intervals | Run | Rest | Run | Run | |||
| 3 Miles | 6 x 400 | 3 Miles | 4 Miles | 6 Miles | ||||||
| Week 4 | Rest | Run | Run | Run | Rest | Rest | 5-K | You may rearrange |
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| 3 Miles | 35 Minutes | 3 Miles | Test Run | workout to meet your | ||||||
| Tempo Run | Race Pace | schedule as long as |
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| you stay with the plan! |
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| Week 5 | Rest | Run | Intervals | Run | Rest | Run | Run | |||
| 3 Miles | 7 x 400 | 3 Miles | 4 Miles | 6 Miles | You can replace one | |||||
| Fast Pace | of the run days for an |
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| alternative cardio |
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| Week 6 | Rest | Run | Run | Run | Rest | Run | Run | activity such as cycling |
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| 3 Miles | 40 Minutes | 3 Miles | 5 Miles | 7 Miles | or swimming. Just | |||||
| Tempo Run | maintain the time |
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| duration of replaced run |
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| Week 7 | Rest | Run | Intervals | Run | Rest | Run | Run | |||
| 3 Miles | 8 x 400 | 3 Miles | 5 Miles | 7 Miles | ||||||
| Fast Pace | ||||||||||
| Week 8 | Rest | Run | Run | Run | Rest | RACE DAY!! | ||||
| 3 Miles | 30 Minutes | 3 Miles | ||||||||
| Tempo Run | ||||||||||