5k Friday: Your 12 Week 5k Training Program, Week 7


Your 12 Week 5k Training Program, Week 7

While last week (week 6) was a bit of a break, that only served to make you stronger by giving your body a well deserved rest. At the end of week five, you were running 20 minutes with only one break. Fantastic! We’ll be building on that this week. (Did you miss week one? Click here.)

By the end of this week, you will be able to run your entire 20 minute workout without a break. Again, you will have three key workouts, with two other easy days (one of which is optional). Remember to listen to your body, take an extra day off if necessary, don’t skip your stretching, and finally, enjoy yourself. You’re a runner now.

Remember, all workouts begin with an 8-10 minute brisk walk, and finish with about a five minute walk, stretching, and icing. On your rest days, feel free to do some strength training, yoga, Pilates, etc.


Day One: Repeat last week’s day six workout: Warm up. Run for 10 minutes. Walk for one minute. Repeat. Cool Down.

Day Two: Active Recovery Day. After your warm up, run for five minutes. Walk for 30 seconds. Repeat two more times.

Day Three: After your warm up, run for 15 minutes. Walk for 30 seconds. Run for five minutes. Cool Down.

Day Four: Rest

Day Five: Here it is! Warm up. Run for 20 minutes. Cool Down.

Day Six: (Optional) Active Recovery: Warm up, run for six minutes. Walk for 20 seconds. Repeat two more times.

Day Seven: Rest

Coming next week: Now that you can run for 20 minutes straight, we will start adding on more time/distance.

Getting Faster


Refer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts

The Long Run: After several weeks of increasing your mileage, with one cutback week, you are probably running a sufficient distance in preparation for a 5k. If you want to continue to increase your mileage, go ahead and add on a half mile to this run. If you are running six miles or more for your long run, you really don’t need to add on more at this level of training. If you choose not to increase your long run, add a half mile to one of your other runs during the week (not the speed workouts). Don’t forget to stretch.


The Interval Workout: Back to basic speed work, on the track, 400 meter intervals. After your 10 minute warm up, run 400 meters at slightly faster than your your 5k pace (about 95% of VO2Max). Recover by jogging or walking 200 meters. Repeat 11 more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: On the road for this basic tempo run. After your one mile easy warm up, run two miles at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Week seven is in the bag. See you next week!

 photo Signature_zps65e035a8.png Sharing is Caring!

Need a coach to help you reach your running goals?

LogoI am an RRCA certified running coach and I also hold a Level One USATF certification. I have more than 12 years experience coaching runners of all ages and levels. More information...


Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge