C Run

We will be announcing future 5k's from this site. Dates TBD


About 5K Training

The beauty of the 5K run is that it takes all comers. It's the  perfect introductory distance for novice racers, as well as a  challenging test of strength and speed for the most competitive runners.  The 5K race can also be a useful part of a larger training program,  building speed for runners who primarily run longer distances. No matter  what your ability, a hard 5K run tests your capacity to maintain a fast  pace over distance.

Training for this classic distance requires you to put in a careful  balance of both mileage and speedwork. Cool Running's 5K training plans  reflect that philosophy. These 5K training programs are available in  four categories, from beginner to competitive, and you should have at  least six months of running under your belt.

Keep in mind, of course, that there is no such thing as a  one-size-fits-all training program. While the 5K training schedules  offered here are solid and dependable, you should feel free to tinker  with them and make them your own. Adapt them to your own rhythms.

By following one of these 5K training schedules, you will develop  gradually through four training phases: endurance, strength, speed and  tapering (for more info on these, check out "Road Rhythms," our survey of the training cycle). Before you embark on one of the 5K  training plans, be sure you're in shape to follow that particular  training schedule. Each 5K program includes a schedule for a  "pre-training week" to help you gauge your fitness. If you are not  already able to run the mileage for that week comfortably, take a few  weeks to build gradually to that level, adding one mile to your long run  every week. You should be able to run the 5K pre-training schedule  comfortably for four to five weeks. Then lace up, you're ready for the  road.

5K Training for Beginners

Beginning runners, take note: we recommend that runners put off training  for races until their bodies have adapted to the strain of running.  Tendons and ligaments can be injured all too easily if you go from  ground-zero to 5K-racing too quickly. Before you start training for your  first race, establish a six-month foundation of running. During that  base stage, slowly build through easy, consistent training runs as your  body adapts to the rigors of the road. After that, come back and tackle  one of our beginner 5K training programs.