4 weeks to your best 5k

Thinking of running a 5k? Here's a method for increasing your speed. If you know your desired race pace (e.g. an 8 minute mile) set that as your target and work up to it with this 4 week plan.

Weeks 1 and 2 focus on building your strength and stamina with uphill running, while beginning to work toward your desired speed. Week 3 increases distance at race pace, while week 4 relaxes a bit just before your big 5k. You can do this 4-week plan outdoors or using a treadmill. My method is to not run on days back to back - always rest (or cross train) at least 1 day in between each run, and take a full rest (no gym!) 2 days before the race.

Week ONE (30-40 min): 3 times per week
--2 minute brisk walk

1 mile jog (about 1-2 minutes per mile slower than race pace

--2 minute brisk walk, increase incline on last 30 seconds

1 mile uphill (at jog pace)

--2 minute brisk walk

1 mile at GOAL race pace (If you cannot complete one mile, do as much as you can then slow to a jog or walk. You'll get there!)

Week TWO (30-40 min): 3 times per week

--2 minute brisk walk
0.5 mile jog (about 1-2 minutes per mile slower than race pace
--1 minute brisk walk, increase incline on last 30 seconds
1 mile uphill (at jog pace)
--1 minute brisk walk
1.5 miles at GOAL race pace

Week THREE (30-40 min): 3 times per week
--2 minute brisk walk

1 mile jog

--1 minute brisk walk

2 miles at GOAL race pace

--1 minute brisk walk
1 mile jog

Week FOUR (30 min): 2 times (full rest 2 days before your 5k)

--2 minute brisk walk

1 mile jog

0.5 miles at GOAL race pace
1 mile brisk walk