If you have dealt with overuse injuries in the past or have limited time, you can still use a 5k training program that has low volume to keep you healthy while improving your speed.
This program assumes a few things:
- You can only run 3 days per week, either due to time or fear of overuse injuries.
- You have recently completed a 5k.
- You are injury-free and medically cleared to train and compete.
- Your goal for your next 5k time is between 26 and 30 minutes.
Photo By: Official U.S. Navy Page
The Low Volume 5k Training Program
Focus: 5k speed with cross-training
Difficulty Level: Intermediate
Length: 8 Weeks
Days/Week: 3 running, with 2 optional cross-training days
Month 1
Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
1 | Lift | 15 min. run | Rest | 5 x 400 | Lift | 3 x 5/5 | Rest |
2 | Lift | 18 min. run | Rest | 6 x 400 | Lift | 3 x 6/4 | Rest |
3 | Lift | 21 min. run | Rest | 7 x 400 | Lift | 3 x 7/3 | Rest |
4 | Lift | 24 min. run. | Rest | 8 x 400 | Lift | 3 x 8/2 | Rest |
*Note: if viewing on a mobile device, slide the table left to right to view your needed day.
Month 2
Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
5 | Lift | 27 min. run | Rest | 4 x 600 | Lift | 3 x 6/4 | Rest |
6 | Lift | 30 min. run | Rest | 5 x 600 | Lift | 3 x 7/3 | Rest |
7 | Lift | 33 min. run | Rest | 6 x 600 | Lift | 3 x 8/2 | Rest |
8 | Lift | 24 min. run. | Rest | 3 x 600 | Rest | 10 min. run | PR! |
*Note: if viewing on a mobile device, slide the table left to right to view your needed day.
Instructions
Begin each session with an easy jog and dynamic warm-up. This is particularly important on speed days, where you jump right into 400 meter runs.
It is recommended that you perform 1-2 days per week of lifting or some other form of cross-training, but this is optional. The best days for this, based on this schedule, would be Sundays and/or Thursdays.
Monday - This is a steady-state running day. You will try to run the fastest pace that you can maintain for the entire time duration. Make sure it isn't too fast, as you want to be able to be able to finish it running.
Wednesday - These are speed days and are best done on a track, but can be done on a road or treadmill if you have to. In month 1, you will be doing 400s. You run a fast 400 meters, followed by a 400 meter walk and repeat for the specified number of reps. For month 2, you do the same except replace 400s with 600s. Both the 400s and 600s should be done faster than your race pace for friday's workout.
Friday - This is where you learn how to maintain your goal pace. You complete 3 sets of a run/walk mix, with the run being at your goal pace. For example, in week 1, its a 5 minute run followed by a 5 minute walk, repeated 3 times. By week 4, you should be able to maintain your goal pace for 8 minutes, followed by 2 minutes of walking.
In month 2, you will bump your speed up and train at a faster pace. Set your pace at 90 seconds - 2 minutes faster than your goal pace.
Pacing Chart
5k Goal | Mile Pace | MPH |
|---|---|---|
26:00 | 8:22 | 7.2 |
27:00 | 8:41 | 6.9 |
28:00 | 9:00 | 6.7 |
29:00 | 9:20 | 6.4 |
30:00 | 9:39 | 6.2 |
31:00 | 9:58 | 6.0 |
32:00 | 10:17 | 5.8 |
33:00 | 10:37 | 5.7 |
*Mile paces are from pace-calculator.com.
If you have any questions or concerns, let me know or ask something in the comments below and I'll get back to you as soon as I can. Good luck on your new 5k personal best!
