@runningproject’s 5K Training ProgramHello Runners!
Wow! It's been 12 weeks since we started this experiment, and now we are heading into the final week. If you have been following along, please post a review of your participation and progress. If you complete a race, we all want to hear about it! I am sure we will be leading more training plans in the future, but once you become a 
We are just cruising down the last 100 meters to a goal race this week, so no need to do anything different or special. It is all about confidence now, so this week begins with another 3 mile/5k run, then a cut back to 2 miles/3.2 km, followed by a little extra rest, and then its race day!
Primary focus: Take some time to really appreciate what you have accomplished. When you are doing your runs this week, and especially when you do the race, think about how incredibly lucky you are to be on your feet, outside, and moving. Every step is a celebration.
***If you have a race scheduled for Saturday, do back to back days on Tuesday and Wednesday, and rest Thursday and Friday. If your race is Sunday, then rest Friday and Saturday.
Monday:
Rest, run or walk (any distance)
Plyometric exercises/stretchy bands
Tuesday:
Warmup: walk for 10 minutes
Run: 3 miles/5 kilometers.
Wednesday:
Rest, or plyometric exercises/stretchy bands
Thursday:
2 mile/3.2 km run
Friday:
Rest
Saturday:
Rest
Sunday:
5K Run!
Monday:
Rest
Tuesday:
3 mile or 5 kilometer run
Wednesday:
30 minute tempo run
Thursday:
2 mile or 3.2 kilometer run
Friday:
Rest
Saturday:
Rest
Sunday:
5K Race!
At this point I am following Hal Higdon's 5K Plan with some minor tweaks, so a reference is in order.
Below is a copy of the information provided in the Introductory Post Join The Running Project's 5K Training Program! (All levels of Experience Welcome)
This program has been carefully designed by an experienced coach
to provide you with the information, personal guidance, and motivation
to assure your running success. Beginner, novice, and experienced runners
are all welcome to join and follow along.
See below for instructions on how to
join #runningproject and the training program
Training Program Overview
We will provide a basic overview of the 12-week training program here, with weekly plans to follow as separate posts. Record your runs by posting them to your own blog (and linking to the weekly post), or simply by leaving comments on the weekly post. Which option you choose is up to you, but making your own post can obviously lead to bigger rewards for you. If you wish to participate, please see the instructions below for signing up.
To keep things relatively simple, there will be two separate plans, one for beginner/novice runners, and one for intermediate/experienced. If you are starting from scratch, it is advised you follow the beginner plan from day 1. Depending on your current fitness, you can follow along more loosely, doing your current comfortable distances, and then start following the plan in a week or two. Sharing your starting point and progress will help me to give you the most helpful feedback for you. It is not advisable to start with the beginner plan and then switch to the intermediate mid-way through. Definitely consult with Coach Craig here if you need help deciding where to begin. If you begin with the intermediate plan and realize it is too much, then we do advise dropping down to the beginner plan.
Please have both your health and this training plan evaluated by your health care provider before you begin training. Neither RunningProject, Coach Craig, nor any other person or entity connected to this program is liable for any injury or accident you sustain. Any participation in this program is voluntary and you are urged to use your own best judgement regarding your health, safety and well-being. As experienced runners, we know that one of the most important rules of training is to listen to your body and take a break when you need one. Most running injuries are caused by simply doing too much too soon, and although this training plan is designed to prevent that, you must take responsibility for your own health.
Beginner plan overview:
Weeks 1 and 2:
Weeks 3 and 4:
Week 5 through 8:
Week 9 through 11:
Week 12:
Intermediate Plan Overview
Weeks 1 and 2:
Weeks 3 and 4:
Weeks 5 through 7:
Week 8:
Weeks 9 through 11:
Week 12:
Let's do this together as a global running community!
I am an avid runner and coach. I have competed in every distance from 55 meters to iron distance triathlon, including a handful of marathons. As a masters athlete I focus on the 5K (masters pr of 19:40), 800 meters (2:12) and 400 meters (55.2), but I also run the Philadelphia Broad Street 10 miler every spring with my wife (1:16). I am not a fast distance runner, but partly because I am a sprinter at heart. I currently coach sprints at my local high school, and help my wife with her cross country team in the fall, as well as the winter track program at her school. I am also the vice president of Greater Philadelphia Track Club, the president of a youth track and field club that my wife and I started last summer, and hold a USA Track & Field level 1 certification. I have done extensive technique training and coaching, and attend two coaching conferences every year to keep up with the latest ideas. This summer I will be completing my USATF level 2 certification, most likely with a concentration in youth track and field.
@runningproject and 
@cstrimel (Coach Craig)@runningproject@cstrimel will respond to your posts and guide you through the programFor more information about
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