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Print It: Coach Kastor's Faster 5k in Four Weeks Training Plan

Print It: Coach Kastor's Faster 5k in Four Weeks Training Plan

WEEK 1

  • Monday: 2-4 miles easy running
  • Tuesday: Off/Total rest
  • Wednesday: 2-4 miles easy running, plus 4-6x 80 meter sprints
  • Thursday: Cross-train 45-60 minutes, easy to moderate effort
  • Friday: 2-4 miles easy running
  • Saturday: Off/Total rest
  • Sunday: 3-5 miles easy running, plus 4-6x 80 meter sprints
  • Notes: Be consistent with training. Run easy 3 times this week. Try and run on dirt paths.

WEEK 2

  • Monday: Cross-train 45-60 minutes easy to moderate effort
  • Tuesday: 2 mile warmup, 4 x 1/2 mile at a moderate/hard effort with 3 minutes recovery jog between reps, 2 mile cooldown
  • Wednesday: 3-5 miles of easy running plus 4-6 x 80 meter sprints
  • Thursday: Cross-train 45-60 minutes easy to moderate effort
  • Friday: Off/Total rest
  • Saturday: 2 mile warmup, 3 x 1 mile repeats at a moderate to hard effort with 3 minutes recovery jog between repeats, 2 mile cooldown
  • Sunday: 4-6 miles of easy running
  • Notes: Adding in repeats will help elevate your speed and fitness level.

WEEK 3

  • Monday: Cross-train 45-60 minutes easy to moderate effort
  • Tuesday: 2 mile warmup, 2 x 1 mile at a moderate/hard effort with 2 minutes recovery jog between reps, then 4 x 1/2 mile at a moderate/hard effort, 2 mile cooldown
  • Wednesday: 4-5 miles of easy running plus 4-6 x 80 meter sprints
  • Thursday: Off/Total rest
  • Friday: 3-4 miles of easy running plus 4-6 x 80 meter sprints
  • Saturday: 2 mile warmup, 2 x 1.5 mile repeats at a moderate to hard effort with 3 minutes recovery jog between repeats, 2 mile cooldown
  • Sunday: 5-7 miles of easy running
  • Notes: Biggest training week, running 5 times. Be sure to eat at least 60 minutes before you run.

WEEK 4

  • Monday: Cross-train 45-60 minutes easy to moderate effort
  • Tuesday: 3-5 miles of easy running plus 4-6 x 80 meter sprints
  • Wednesday: 2 mile warmup, 6 x 1/2 mile at a moderate/hard effort with 2 minutes recovery jog between reps, 2 mile cooldown
  • Thursday: 3-4 miles of easy running plus 4-6 x 80 meter sprints
  • Friday: Off/Total rest
  • Saturday: Race day!
  • Sunday: Off/Total rest
  • Notes: It's important to "taper" this week, you have a fun weekend ahead!
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