5K
TRAINING
PROGRAM
A GREAT COACH
A great coach will tell you you’ve got a lot of different runners
inside of you. To be the best runner, you’ve got to let them all out.
Run on hills, run on a track, do short runs, long runs and
everything in-between. A great coach will tell you running
shouldn’t hurt, and some days the best run is no run. If your week
of runs looks like a playlist with the same song by the same artist
17 times in a row, a great coach will tell you to mix things up, to
turn each week into an epic, kickass playlist.
We’ll guide you through it.
Download and run with the Nike Run Club App and this 8-week 5K
Training Program to coach yourself across the finish line.
This 8-week training plan combines
SPEED, ENDURANCE,
RECOVERY AND
MOTIVATION
to get you ready to tackle a 5K.
Before diving straight into the training plan, read all of the material to ensure you get the most
out of it. This plan is built to adapt to your experience level, but it’s also uniquely flexible to your
needs. Here’s what you should know to get the most out of the Nike Run Club Training Plan:
It’s Not Just About Running.
We know that a smarter runner is a better runner.
We’ve got the training and guidance you need here in this plan.
This training program is built to help you to maximize your efforts on race day
through Speed Runs, Recovery Runs and Long Runs. But it takes so much more
than running to become a better runner. That’s why this training plan is built to
not only help you become a better runner but also a better coach.
THIS PLAN WORKS FOR YOU
Your schedule varies. So does the weather and how you feel, but here are a few
things to keep in mind as you modify this plan to your needs:
• Speed Runs and Long Runs are essential parts of the plan to maximize
your training.
• You have two Recovery Runs and two Rest Days – use them to break up
your Speed and Long Runs. Avoid doing Speed Runs on back-to-back days.
TRAINING STARTS WHEN YOU START
This plan was designed around an 8-week schedule for maximum results. It was
built to adapt to your experience level and intended to be uniquely flexible to
your needs as you prepare to tackle a 5K. Whether you’re four or eight weeks
from race day, you can jump into this program whenever it suits you. You’re in
control of what you put into the program and therefore what you get out of it. We
do recommend that you plan on training for at least 4 weeks before the 5K and
can comfortably run and complete the programmed workouts.
TOOLS TO TAKE YOU FARTHER
• Record your runs, reflect on progress, and grab some encouragement from
your community along the way with the Nike Run Club App.
• The Nike Training Club App is a great way to add cross-training to
your schedule.
WEEKLY WORKOUTS
This plan includes three types of workout activities
each week. All three are important to get the fittest,
strongest and fastest version of you to the finish line.
SPEED RUNS
Building strength through speed training is important as you prepare. Throughout
this plan you’ll be introduced to a variety of speed workouts and drills that will
make you faster. You’ll get to do short and long intervals, fartlek, hill workouts and
tempo runs. (See Types of Runs in the Glossary for definitions of these).
LONG RUNS
You need endurance training to help prepare your body and mind to go the distance
on race day. You will work on endurance and pacing with weekly Long Runs. It also
helps you get familiar with the physical and mental challenges that you might face
during a race. This run should be run at a comfortable pace, and as a Progression
Run (See Types of Runs in the Glossary for definition of Progression Run).
RECOVERY RUNS
Recovering from your workout days is just as important as the workouts themselves.
Use these days to run easy and based on how you feel to help you recover at the
highest quality possible after intense training. Each week of training includes two
recovery runs. Recovery Runs are just as important as your hard workouts.
REST DAYS
Great running is dependent on great rest and recovery. These days are meant for
you to recharge and recover. Either take the day off, try one of the workouts from
“Simple Routines For Better Runs” in the NTC App or go for a few easy miles or
kilometers. It is essential that you talk to and listen to your body as you progress
through the training program. Sometimes you will need to adjust the program to fit
what you need. And yes, that means that sometimes the best speed run or long run
will be no run.
HOW TO USE THE
PACE CHART
Throughout the plan, you will see and hear references to
different paces and efforts you should aim to maintain during
specific workouts. Over the course of your training, you will
run using different pace and effort targets. Knowing your
pace and effort targets will make your training easier.
Treat each pace target as the middle of a range. You
may train slightly above or below these paces. They
are not exact paces and you are not a robot.
The chart on page 8 will help you understand which
pace you should aim to run during each session.
FIND YOUR STARTING PACE
To get started, you’ll need to identify the row of pace targets that
is right for you. You can base your pace on any of the following:
• You could use a recent 5K, 10K, half marathon or marathon time, if you
have run one. By “recent” we mean in the last month or two.
• You could use the Nike Running App and go on a few runs to determine
your average pace. This will be your Recovery day pace.
• If you already run often, you could make an educated guess based on your
current fitness.
Whichever one you use, this will be your starting point to find your row of
pace targets you will need on the Pace Chart.
PACE CHART
10k best/ tempo half marathon
mile 5k best/avg avg mile avg mile marathon best/ recovery
best mile pace pace pace best/avg avg mile pace day pace
mile pace
5:00 17:05/5:30 35:45/5:45 6:05 1:18:00/6:00 2:44:00/ 6:15 7:00
5:30 18:45/6:00 39:00/6:15 6:35 1:25:00/6:30 3:0:00/6:50 7:35
6:00 20:15/6:30 42:00/6:45 7:05 1:35:00/7:15 3:15:00/7:25 8:10
6:30 22:00/7:05 45:45/7:20 7:40 1:40:00/7:35 3:30:00/8:00 8:45
7:00 23:45/7:40 49:00/7:55 8:15 1:50:00/8:20 3:45:00/8:35 9:20
7:30 25:15/8:05 52:30/8:25 8:50 1:55:00/8:45 4:00:00/9:10 9:55
8:00 27:00/8:40 55:50/9:00 9:25 2:05:00/9:30 4:15:00/9:45 10:30
8:30 28:30/9:10 59:00/9:30 9:55 2:10:00/9:55 4:30:00/10:15 11:00
9:00 30:00/9:40 62:30/10:00 10:30 2:20:00/10:40 4:45:00/10:50 11:35
9:30 31:45/10:15 66:00/10:35 11:00 2:25:00/11:05 5:00:00/11:25 12:10
10:00 33:00/10:40 69:00/11:05 11:35 2:35:00/11:45 5:15:00/12:00 12:45
10:30 35:00/11:15 72:00/11:35 12:00 2:40:00/12:10 5:30:00/12:35 13:20
11:00 36:15/11:40 75:00/12:00 12:35 2:50:00/12:55 5:40:00/13:00 13:45
11:30 38:00/12:15 78:30/12:35 13:00 2:55:00/13:15 5:50:00/13:20 14:05
12:00 39:30/12:40 81:30/13:05 13:35 3:05:00/14:05 6:00:00/13:45 14:30
FOR EXAMPLE
If your last race was a 27:00 minute 5K, find that 5K time under the 5K column on
the Pace Chart and slide across the row left or right to find your other pace targets.
5K best/ 10K best/ tempo half marathon marat hon best/ recovery
mile best avg mile pace avg mile pace avg mile pace best/avg mile pace avg mile pace day pace
8:00 27:00/8:40 55:50/9:00 9:25 2:05:00/9:30 4:15:00/9:45 10:30
In this case, the pace targets for you are as follows:
Best Mile Pace: 8:00 minutes
5K Average Mile Pace: 8:40 minutes
10K Average Mile Pace: 9:00 minutes
Tempo Pace: 9:25 minutes
Marathon Average Mile Pace: 9:45 minutes
ANOTHER EXAMPLE
If your Best Mile time is 9:30, find that Best Mile time on the Pace Chart and
slide across to see your other average mile pace targets.
5k best/ 10k best/ tempo half marathon best/ marathon best/ recovery
mile best avg mile pace avg mile pace avg mile pace avg mile pace avg mile pace day pace
9:30 31:45/10:15 66:00/10:35 11:00 2:25:00/11:05 5:00:00/11:25 12:10
Here, your pace targets for you are as follows:
Best Mile Pace: 9:30 minutes
5K Average Mile Pace: 10:15 minutes
10K Average Mile Pace: 10:35 minutes
Tempo Pace: 11 minutes
Marathon Average Mile Pace: 11:25 minutes
THINGS TO KNOW
When you have your range of pace targets, it helps to
understand a few things about how you will use them:
• When in doubt be sure to focus on effort. Paces can change due to many
factors including but not limited to changes in fitness, weather, elevation,
stress, fatigue, and lack of sleep. Be sure to listen to your body and not
just focus on the numbers on your watch or phone.
• As you make your way through the training there will be days you may be
a little ahead of pace, and other days a little behind. Remember that the
paces are only to be used as a guide. You will have good days and bad
days as an athlete. Be flexible with your expectations. Hopefully, you will
be increasing your fitness each week and your paces will increase in speed
as you go.
• When this plan is completed and you head out for race day be confident in
all the work you have done. It is that work that will take you to new fitness
levels, faster paces, this starting line and all the ones beyond.
GLOSSARY
This glossary elaborates on the running-specific terms
you’ll see referenced throughout this plan. It’s important to
understand the different types of runs that this plan includes
in order to get the most out of the full training journey.
TYPES OF RUNS
PROGRESSION RUN
Progression Runs improve stamina and allow the body to adapt to the stress
of running. Build your pace over the course of each run by starting at a slower
than Recovery Run pace and finishing at a faster than Recovery Run pace.
Over the course of the run you will average your Recovery Run pace. This
progression from the slowest running of the run to the fastest running of the run
allows your body to ease into the run and adjust to the activity of running in a
natural way. Your Long and Recovery Runs should be run as Progression Runs.
INTERVALS
Intervals refer to a Speed Run session that includes a set of running and
rest intervals. There are any number of variations one could use when doing
an interval Speed Run. The distance or duration as well as the pace and
effort of the running interval can remain the same or change over the course
of the workout. The recovery interval duration is another element of the
Speed Run that can remain static or change during the workout. Ideally a
session like this takes place on a track but does not need to. Any location
that allows you to run freely is suitable for an interval-based Speed Run.
FARTLEK
Fartlek is loosely translated from Swedish to “speed play”. Fartlek works
on speed and strength by alternating distances and paces during a
continuous run. An example Fartlek workout structure could be one
minute running easy followed by one minute running hard, repeated for
a certain amount of minutes, miles or alternating every city block.
TYPES OF RUNS (CONTINUED)
HILLS
Hill workouts develop speed and form. It takes extra effort to run uphill so
you do not need to run as fast as you would on a flat section. While running
uphill, remain in control of your breathing. Don’t lean too far forward. A light
lean with the chin leading the chest is enough. Running up hills is a great
way to develop speed and strength with minimal pounding on the legs. It’s
best to use effort as a guide rather than pace when doing a hill workout.
TEMPO RUN
A Tempo Run is a hard but controlled pace that can be run as long intervals or
a steady run of 1-10 miles. The purpose of a Tempo Run is to build mental and
physical endurance and to become comfortable with being uncomfortable.
TYPES OF PACE
We’ve divided our paces into 6 speeds that we’ll
reference throughout the training program.
BEST PACE (?? OUT OF 10 EFFORT)
This is the pace that makes you feel like you are at your best.
Sometimes this may mean your fastest and sometimes this will mean
running easier. The pace and effort you run will be your choice.
MILE PACE (9 OUT OF 10 EFFORT)
This is the pace you could race or run hard for one mile.
5K PACE (7-8 OUT OF 10 EFFORT)
This is the pace you could race or run hard for about 3 miles.
10K PACE (6-7 OUT OF 10 EFFORT)
This is the pace you could race or run hard for about 6 miles.
TEMPO PACE (6 OUT OF 10 EFFORT)
Teaching your body to be comfortable being uncomfortable by maintaining a
hard pace and effort that is close to 30-35 seconds slower than your 5K pace.
RECOVERY PACE (4-5 OUT OF 10 EFFORT)
A pace easy enough that you can talk, laugh or argue freely while running.
IF YOU...
Everyone’s training journey is different. But there are some
recurring challenges and questions that many runners encounter
along the way. Here’s how to understand and overcome these
common hurdles on your road to race day.
IF YOUR SCHEDULE DOES NOT MATCH THE TRAINING SCHEDULE,
Then adjust the training schedule to your needs. No training plan should ever
be seen as written in stone. Instead, look at this training program as written in
pencil and you have both an eraser and a pencil to make adjustments as you
see fit. You are not only the athlete here… you are also the Head Coach. For
best results, be sure to space out hard efforts like Speed Runs and Long Runs.
Use the Recovery Runs and Rest Days to allow your body to recharge from the
harder efforts.
IF YOU DON’T KNOW HOW TO FIGURE OUT YOUR PACE,
Then experiment until you find it. When you’re out running, you run on feel. You
have different gears whether you realize it or not. Be patient, pay attention and
have fun experimenting with your comfort level while running at different speeds
across different distances. Use the Nike Run Club App while you run to keep
track of your paces, and use our Pace Chart guidelines on page 8 to find your
pace targets.
IF YOU’RE TIRED,
Figure out why. Feeling fatigued is normal as your training progresses, but make
sure you’re supporting yourself in all other aspects of your life: get enough
sleep, eat right, hydrate properly, respect Recovery days and wear the proper
shoes. Sometimes the best training is to focus on recovery and rest.
IF YOU LACK MOTIVATION,
Look for inspiration. Even where you don’t expect to find it–like on a run that
you don’t want to do. And remember, if you are willing to look for motivation
that means you’ve already got some! Be kind and patient with yourself… and
you’ll find that inspiration and motivation you need.
IF YOU HAVE A TERRIBLE RUN,
Move on to the next one. Some runs are just terrible–sometimes there’s no
reason, sometimes there is. Take a moment to see if there’s a reason and learn
something about yourself if there is. Being comfortable with a bad run is just as
important as the joy of a great run.
IF YOU’RE HURT,
Stop running. There is a difference between hurting and being hurt. It’s essential
to listen to and learn from your body throughout your training. Sometimes
missing miles in the present lets you run better miles in the future. We know
it’s not easy for an athlete to hold back or take off some days. That’s why it’s
important you look at yourself as both an athlete and a coach.
IF YOU FEEL LIKE YOU NEED TO ADJUST THE RECOMMENDED
TRAINING ON ANY GIVEN DAY,
Adjust! Remember, this program is a guide. The daily training recommended
here is meant to serve as a starting point for you each day. We hope to give you
the guidance you need to be able to coach yourself as to when to push forward,
when to pull back and when it is best to maintain. The best coach for you is you
because you know your fitness better than anyone else. Some days you will run
the recommended training and other days you will run more or less. Listen to
your body.
IF YOU ARE GOING TO RACE,
Give yourself time to recover–beforehand and afterwards. You may want to back
off in terms of distance or pace a few days prior to the race. Be sure to give
yourself a few days of rest and recovery after it’s over, too (regardless of whether
or not you consider it a successful race).
5K
TRAINING
PLAN
08 WEEKS TO GO
RECOVERY RUN SPEED RUN
5:00 Recovery Run Intervals
5:00 Warm Up
1:00 5K Pace
2:00 10K Pace
1:00 5K Pace
2 x 0:45 Mile Pace
SPEED RUN 2:00 10K Pace
Intervals 1:00 5K Pace
8 x 1:00 5K Pace 0:45 Mile Pace
1:00 Recovery between all intervals 0:30 Best Pace
0:15 Best Pace
1:00 Recovery between all intervals
RECOVERY RUN
7:00 Recovery Run
LONG RUN
1.6k/One Mile Run
07 WEEKS TO GO
RECOVERY RUN SPEED RUN
10:00 Recovery Run Intervals
5:00 Warm Up
2:00 Mile Pace
0:30 10K Pace
1:30 Mile Pace
SPEED RUN 0:30 10K Pace
Intervals 1:00 Mile Pace
5:00 Warm Up 0:30 10K pace
0:30 Mile Pace 1:00 Mile Pace
1:00 5K Pace 0:30 10K Pace
0:30 Mile Pace 0:30 Best Pace
2:00 10K Pace 30 seconds recovery between
0:30 Mile Pace all intervals
1:00 5K Pace
0:30 Mile Pace
45 seconds recovery between
all intervals
LONG RUN
15:00 Run
RECOVERY RUN
12:00 Recovery Run
06 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
3.2K/2 Mile Run 20:00 Recovery Run
SPEED RUN SPEED RUN
Fartlek Fartlek
2 x 1:30 10K Pace 5:00 Warm Up
3 x 1:00 5K Pace 15:00 Fartlek run
4 x 0:30 Mile Pace Effort alternates between
5 x 0:15 Best Pace 1:00 of Hard Running and
This is a continuous Fartlek run. 1:00 of Easy Running.
Each interval of “hard running” is
followed by recovery running done
at an easy effort. Duration of the
recovery are equal to the length
of the preceding “hard” interval that LONG RUN
was run. 25:00 Run
05 WEEKS TO GO
RECOVERY RUN SPEED RUN
25:00 Recovery Run Intervals
5:00 Warm Up
2:00 5K Pace
1:00 Mile Pace
2 x 0:15 Best Pace
SPEED RUN Repeat entire series 3 x’s
Intervals 1:00 Recovery after 5K Pace
5:00 Warm Up 0:30 Recovery after Mile Pace and
0:30 Mile Pace first Best Pace interval
4 x 0:30 5K Pace 2:00 Recovery between sets
3:00 10K Pace
4 x 0:30 5K Pace
0:30 Mile Pace
Recovery is 30 seconds between
all intervals
LONG RUN
30:00 Run
RECOVERY RUN
1.6K/One Mile Run
04 WEEKS TO GO
RECOVERY RUN SPEED RUN
25:00 Recovery Run Tempo Run
5:00 Warm Up
23:00 Tempo Run
First 12:00 running out strong
and controlled
SPEED RUN Last 11:00 running back
Intervals progressively faster.
5:00 Warm Up Goal is to cover same distance out
5 x 4:00 5K Pace and back.
2:00 recovery after 1st and
3rd interval.
2:30 recovery after 2nd and
4th intervals
LONG RUN
33:00 Recovery Run
RECOVERY RUN
25:00 Recovery Run
03 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
30:00 Recovery Run 31:00 Recovery Run
SPEED RUN SPEED RUN
Intervals Tempo Run
5:00 Warm Up 7:00 Warm Up
0:30 Mile Pace 25:00 Tempo Run
0:15 Best Pace
0:45 Mile Pace
0:15 Best Pace
1:00 Mile Pace
0:15 Best Pace LONG RUN
1:15 Mile Pace 6.5K/4 Mile Run
0:15 Best Pace
1:30 Mile Pace
0:15 Best Pace
Recovery will be 30 seconds
after first set of Mile and Best
Pace intervals and increase by 15
seconds after each subsequent set
02 WEEKS TO GO
RECOVERY RUN SPEED RUN
35:00 Recovery Run Intervals
8:00 Warm Up
3:00 10K Pace
1:00 Mile Pace
2:00 5K Pace
SPEED RUN 1:00 Mile Pace
Hill Workout 2:00 5K Pace
5:00 Warm Up 1:00 Mile Pace
0:45 10K effort 5:00 10K Pace
0:15 Best effort 0:30 Best Pace
Repeat series 5 x’s 1:00 Recovery between all intervals
Recovery is 75 seconds after 10K effort except after first 10K Pace interval
And 45 seconds recovery after which will be 1:30 recovery
Best effort
LONG RUN
RECOVERY RUN 5K/3.1 Mile Run
25:00 Recovery Run
01 WEEK TO GO
RECOVERY RUN RECOVERY RUN
5K/3.1 Mile Recovery Run 25:00 Recovery Run
SPEED RUN RECOVERY RUN
Tempo Run 1K/0.62 Mile Run
5:00 Warmup
5:00 Recovery Run Pace
4:00 10K Pace
3:00 5K Pace
2:00 Mile Pace
1:00 Best Pace RACE DAY
This is to be run as a 15:00 5K/3.1 Miles
Progression Tempo Run
