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5K Training Plan

5k training planIf you’re taking advantage of the summer or upcoming fall to participate in a 5K race, congratulations! Great choice! Whether it’s your first or tenth, races are a terrific way to focus and adhere to workouts, maintain motivation and improve physical fitness. Nevertheless, preparing and training for a race can be a bit intimidating.

Due to the plethora of information available on race preparation, running schedules, training guidance and more, it can be challenging to know what advice to follow. So we consulted endurance and running coach Rick Muhr, who founded the Marathon Coalition in the Boston area, has finished 32 marathons, coached more than 15,000 runners, and is a 43-year veteran of running. Below you will find the straightforward and effective 5K training plan that RIck designed for us.

Muhr’s plan is eight weeks long, so ideally you have enough time to prepare. If you’ve already been running for a while, you may be able to jump into the plan a few weeks in and complete your preparation in less time – depending on your fitness level and how you feel.

Also note that this plan incorporates the Octane Fitness Zero Runner, which provides a unique way to run without any impact on the joints, and which Muhr uses for recovery and some training runs. If you don’t have access to a Zero Runner at home or at your health club, you can use an elliptical instead to replicate no-impact motion. And if neither machine is available to you, opt to cross train instead.

5K Training Plan: Overall Tips

When preparing for a 5K, keep in mind Muhr’s overall recommendations for training:

  • Flexibility – This training plan is to be used as a guide, and is NOT etched in stone. Flexibility is acceptable if your schedule mandates it, or if you get sick or are traveling. Your goal should be to achieve the weekly mileage totals and progress each week.
  • Rest days – These can be complete days off or used as active recovery (low-impact) days. For active recovery, aim for 20-30 minutes at an easy pace, on the Zero Runner, an elliptical, bike or walking to help flush out any lactic acid remnants from your muscles from previous workouts.
  • Cross training – For runners, cross training should be low-impact or no-impact, such as the Zero Runner, elliptical, cycling, water running, weight training and yoga. These all help to improve overall conditioning and can address weak links, such as strength and flexibility. Cross training can be performed on Zero Runner days.
  • Workout intensity – For Zero Runner or cross training workouts, determine your intensity based on how you are feeling on that particular day. A good way to do this is to monitor your resting heart rate (RHR) by counting your pulse for one minute first thing in the morning, before you get out of bed. Take your RHR for five to seven days to find an average. With an average RHR, you can choose your intensity level for your workout; but an elevated RHR is an indicator that your body is already stressed, so you need a much lower intensity that day.
  • Walk breaks – Muhr is a firm believer in the power of incorporating regular walk breaks into training as a way to improve your overall performance, regardless of the distance. Brief walk breaks of one minute or less help you maintain proper form and provide a much-needed reprieve for your muscles, allowing your heart to pump much more blood and oxygen to the major muscles. Taking a short walk break every mile breaks down your run into one-mile segments, which is much easier, mentally and physically, to tolerate. Ultimately, these breaks can reduce the risk of injury by staving off fatigue and sustaining your efficient running form. Be sure you transition smoothly into and out of walk breaks.


5K Training Plan

5k training planClick for 5K Training Plan PDF


5K Training Plan: Additional Tips and Hints

  • Listen to your body – Of course, running can be tough, and you’ll have days that you may feel lousy. Keep pushing through, but recognize the difference between discomfort and chronic pain. Address potential injuries immediately, or they may get worse and sideline you for the race. If you’re not sure if your condition is minor or needs medical attention, talk to other runners and your physician. Don’t continue to run through pain, or you’ll wind up paying a price.
  • Don’t neglect recovery – Running breaks down your body, which is why we incorporate consistent rest and recovery sessions. In addition, be sure to stretch regularly, use self-massage tools like foam rollers, get massages or chiropractic adjustments and don’t skimp on sleep. The more you take care of your body, the better your performance will be during training and on the course.
  • Fuel properly – Keep your body functioning well during training by staying hydrated and by following a nutritious diet. That means drinking lots of water over coffee, tea, soda and alcohol, all of which can act as diuretics and cause dehydration. If your urine isn’t pale yellow to clear, you may already be dehydrated. Make it a habit to choose more fruits and vegetables, whole grains, lean meats and low-fat dairy products as well over any processed, high-fat or sugary foods. And don’t run just after a meal on a full stomach, while your body is working hard at digestion.


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