BEST FOR: Experienced runners looking for a PR
PREREQS: For at least the past month, you have run 30-40 minutes (without walking) at least 3-4 times per week; your total weekly mileage should be at 15, if not higher. Race experience, especially in a 5K, is very helpful, so you’ll know how demanding a full-on 3.1 miles can be. An injury-free body is also key; if you’ve got lingering issues that are on their way out the door, be sure to keep up the physical therapy and/or foam rolling to continue to encourage their exit.
NUMBER OF WEEKS: 8
The focus of this 8-week program is to polish your speed, strength, and endurance so you can, if conditions allow, PR a 5K. You’ll increase endurance and stamina with long runs; strength with heart-pumping circuits and fun workouts; and speed with intervals and hill workouts.
Sarah (verified owner) –
Loved this training plan. I used this plan while coming back from injury and felt like it got me in a place where I could really feel confident running a 5k rather than going out on race day with a hope and prayer (which has totally been my MO in years past). I’ve used several TLAM plans and they’ve all been great! Strongly recommend this plan whether you are just getting started or a regular 5k racer.