5k

8-week training program

 t H e
g o a L
o F t H i S p L a n i S n t t o g e t Y o U a C r o S S

t H e F i n i S H L i n e , i t S t o g e t

t H e B e S t
V e r S i o n o F
Y o U
a C r o S S t H e F i n i S H L i n e .
 ContentS

04
introdUCtion

05
weekLY workoUtS

06
paCe CHart

09
gLoSSarY

10
iF YoU...

11
5k week-BY-week oVerView

12
weekS 1-8

20
SampLe pLan Breakdown
 tHiS 8-week

training pLan BeFore diVing StraigHt into tHe training pLan, read aLL
oF tHe materiaL to enSUre YoU get tHe moSt oUt oF it.

ComBineS
This plan is built to adapt to your experience level, but its also
uniquely flexible to your needs. Heres what you should know to
get the most out of the Nike+ Run Club Training Plan:

Speed, itS not JUSt aBoUt diStanCe

This training plan is built to help you to maximize your efforts on
race day through Speed, Endurance and Recovery.

tHiS pLan workS For YoU

endUranCe 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 and Endurance Runs are essential parts of the plan to

maximize your training.

and You have four Recovery daysuse them to break up your Speed
and Endurance Runs. Avoid doing Speed and Endurance runs on
back-to-back days.

Use Recovery days as you choose. You can run a few miles,

reCoVerY
cross-train or take a rest. We recommend running on two of your
four Recovery days.

Stay within the recommended distance ranges during Endurance

and Recovery day runs.

training StartS wHen YoU Start

to get YoU readY to
This plan was designed around an 8-week schedule for maximum
results. It was built to adapt to your experience level and intended
taCkLe a 5k. to be uniquely flexible to your needs as you prepare to tackle a 5K.
Whether youre eight or five weeks from race day, you can jump
into this program whenever it suits you. Youre in control of what
you put into the program.

tooLS to take YoU FartHer

You ran those miles. Now claim them. Share your progress with
the Nike+ Running App to get cheers, motivation and encourage-
ment from your friends.

The N+TC App is a great way to add cross-training

to your schedule.

04
 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

Building strength through speed training
is important as you prepare. Throughout
this plan youll be introduced to a variety
of speed workouts and drills that will make
you faster.

endUranCe reCoVerY

You need endurance training to help prepare Recovering from your workout days is just as
your body and mind to go the distance on important as the workouts themselves. Use
race day. You will work on endurance with these days to recover based on how you feel.
weekly Long Runs. Either take the day off, try a N+TC workout or
go for a few Recovery miles.

05
 How to USe
tHe paCe CHart
Throughout the plan, you will see references to different paces you should aim to maintain
during specific workouts. Over the course of your training, you will run using different pace
targets. Knowing your pace targets will make your speed work 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 08 will help you understand which pace you should aim to run during
each session.

Find YoUr Starting paCe

To get started, youll 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

based on your current fitness.

Whichever one you use, this will be your starting point to find the
row of pace targets you will need on the Pace Chart.

06
 For eXampLe
If your last race was a 27:00 minute 5K, find the row with 27:00 minutes under the
5K column on the Pace Chart and slide across the row left or right to find your other
pace targets. In this case, the pace targets would be as follows:

5k BeSt / 10k BeSt / tempo HaLF maratHon BeSt / maratHon BeSt / reCoVerY daY
miLe BeSt aVg miLe paCe aVg miLe paCe aVg miLe paCe aVg miLe paCe aVg miLe paCe 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

Start with your 5k Best /

Avg Mile Pace and read
left or right.

anotHer eXampLe
If your Mile Best time is 9:30, find that Mile Best time on the Pace Chart
and slide across to see your other average mile pace targets.
Here, your pace targets would be as follows:

miLe BeSt 5k BeSt / 10k BeSt / tempo HaLF maratHon BeSt / maratHon BeSt / reCoVerY daY
aVg miLe paCe aVg miLe paCe aVg miLe paCe aVg miLe paCe aVg miLe paCe 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

Start with your Mile

Best and read right for
your other pace targets.

tHingS to know

When you have your range of pace targets, it helps to understand a few things about how you will use them:

During your 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 so 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 over 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 the all the ones beyond.

07
 paCe CHart
5k BeSt / 10k BeSt / tempo HaLF maratHon BeSt / maratHon BeSt / reCoVerY daY
miLe BeSt aVg miLe paCe aVg miLe paCe aVg miLe paCe aVg miLe paCe aVg miLe paCe 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 3:00:00 / 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

08
 gLoSSarY
This glossary elaborates on the running-specific terms youll see referenced throughout
this plan. Its important to understand the different types of runs that this plan includes
in order to get the most out of the full training journey.

workoUtS
Speed endUranCe reCoVerY
The best way to improve your fastest pace is to work on it for Your weekly Endurance Run is a long distance run at a Recovery is just as important as your hard workouts. Listen
brief periods in a series of speed intervals. They can be the comfortable pace. It is an essential part of your training to what your body needs on Recovery days, whether that
same length and pace with the same amount of recovery time, that helps the body and mind adapt to increased distances. means taking the day off completely, cross-training with
or can involve various distances, paces and recovery periods. It also helps you get familiar with the physical and mental the N+TC App or running a few Recovery miles. Ideally, at
Long intervals, Fartlek, Tempo and Hill Runs are all Speed challenges that you might face during a race. This run least two of your Recovery days should be spent running.
workouts. See Types of Runs below for definitions of these. should be run as a Progression Run. See Types of Runs for Recovery Runs increase your stamina and help you recover
a definition of Progression Run. at the highest quality possible after intense training. They
should be run as Progression Runs. See Types of Runs
below for a definition of Progression Run.

tYpeS oF rUnS
progreSSion rUn traCk StrideS
Progression Runs improve stamina and allow the body to Track refers to a session that includes a series of speed Strides refer to very short runs that are usually done prior
adapt to the stress of running. Build your pace over the intervals. Ideally, this type of a workout is done on a track as to a run or workout, or immediately after. A series of strides
course of each run by starting slower than Recovery Pace and the surface allows you to play with faster paces with precise should become faster in pace-often, the first Stride will be
finishing at a faster than Recovery Pace. Over the course of measurements, but it can be done just about anywhere. You the longest and the slowest. There should be a brief recovery
the run you will average your Recovery Pace. Your Endurance may choose to use city blocks, traffic lights or even trees between each Stride.
and Recovery Runs should always be run as Progression Runs. as interval markers.

FartLek SpLit interVaLS HiLLS

Fartlek works on speed and strength by alternating distances Split Intervals refers to running two different paces in one Hill workouts develop speed and form. It takes extra effort to

and paces during a continuous run. An example Fartlek work- interval. For example, running a 400-meter interval, with run uphill so you do not need to run as fast as you would on

out structure could be one minute running easy followed by the first 200 meters easy and the last 200 meters fast. This a flat section. While running uphill, remain in control of your

one minute running hard, repeated for a certain amount of effectively divides the interval into two parts. breathing. Dont lean too far forward. A light lean with the

minutes, miles or alternating every city block. chin leading the chest is enough. Uphills are a great way to
develop speed and strength with minimal pounding on the legs.

tempo tUrnaroUndS
Tempo is a hard but controlled pace that can be run as long Turnarounds are practiced during short intervals. Rather
intervals or a steady run of 1-10 miles. The purpose of a than stopping at the end of an interval, run through the line
Tempo Run is to build mental and physical endurance and and turn around as quickly and safely as you can to start
to become comfortable with being uncomfortable. the next repeat.

tYpeS oF paCeS

miLe paCe (FaSteSt) 5k paCe (FaSter) 10k paCe (FaSt) tempo paCe reCoVerY paCe (eaSY)
This is the pace you could race This is the pace you could race This is the pace you could race Teaching your body to be comfort- A pace easy enough that you can
or run hard for one mile. or run hard for about 3 miles. or run hard for about 6 miles. able being uncomfortable by main- catch your breath while running.
taining a pace between 10k (FAST)
and Recovery (EASY).

09
iF YoU... iF YoUr SCHedULe doeS not matCH
tHe training SCHedULe,
Then adjust the training schedule to your needs. For best results,
each week should include the three key workoutsSpeed, Endur-
eVerYoneS training JoUrneY iS diFFerent. BUt tHere ance and Recovery. Prioritize Speed and Endurance workouts and
make sure you recover intelligently.
are Some reCUrring CHaLLengeS and qUeStionS tHat
manY rUnnerS enCoUnter aLong tHe waY. HereS How to
UnderStand and oVerCome tHeSe Common HUrdLeS on
iF YoU dont know How to FigUre oUt YoUr paCe,
YoUr road to raCe daY. Then experiment until you find it. When youre 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+ Running App while you run to keep
track your paces, and use at our Pace Chart guidelines on page
06 to find your pace targets.

iF YoUre tired,
Figure out why. Feeling fatigued is normal as your training
progresses, but make sure youre 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 dont expect to find itlike on
a run that you dont want to do. Go out for ten minutes and if you
dont feel like running anymore then come back. Just make sure
you come back running.

iF YoU HaVe a terriBLe rUn,

Move on to the next one. Some runs are just terriblesometimes
theres no reason, sometimes there is. Take a moment to see if
theres 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 YoUre HUrt,
Stop running. There is a difference between hurting and being
hurt. Its essential to listen to and learn from your body through-
out your training. Sometimes missing miles in the present lets you
run better miles in the future.

iF YoU are going to raCe,

Give yourself time to recoverbeforehand 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 recovery after its over too
(regardless of whether or not you consider it a successful race).

10
 5k week-BY-week oVerView
This 8-week training plan combines Endurance, Strength and Speed to get you ready to tackle 5K.
This plan is built for you to adapt to your experience level. Youll schedule rest days and N+TC workouts
into your routine as well.

8 weekS to go 7 weekS to go 6 weekS to go

a Starting Line Set good HaBitS deVeLop ConSiStenCY

This week you will begin your 8-week journey with Time to develop new habits. This week draws special In your third week of training, you will now begin to
a series of Recovery Runs and light workouts that attention to the how and why of the training. Work on feel a rhythm to your running. The secret to running
will introduce you to the training plan. building stamina and proper pacing on workout days. well is consistency.

5 weekS to go 4 weekS to go 3 weekS to go

warm Up time to eVoLVe readY to rUn

You are hitting your stride. Some days you will feel You are a different athlete now than you were when You are fit, strong and ready to take on any workout
great. Other days you will feel tired. Both types of this started. Its time to do the work to become on any day. The miles will start to pass by more
days will show you that you are putting in the work stronger, faster and better quickly. Make sure you appreciate what you have
and are on track to get where you need to be. done and what you are still doing.

2 weekS to go 1 week to go

SHarpen eVerY Step tHe Starting Line

You dont taper. You sharpen. This week the speed Youve made it. Run strong and confidently this
picks up but the recovery picks up even more. Its week. Use what you have learned and the progress
quality running and quality recovery from now on. you have made. You are ready to take the line.

11
 8 weekS to go

a Starting Line
This week you will begin your journey with a series of runs and light workouts that will introduce you to the
training plan. You can modify the following sequence to suit your week, but dont do Speed and Endurance
runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into
your routine to get fit, fast.

Speed

traCk
(2x) 200 meters at Mile pace
Split 800 meters:

the first 600 meters at 5k pace,

the last 200 meters at Mile pace
reCoVerY 400 meters at 5k pace reCoVerY
Split 800 meters:

the first 600 meters at 5k pace,
the last 200 meters at Mile pace
400 meters at 5k pace
We recommend recovering with a 1-3 mile The purpose of todays 1-3 mile run is to
Progression Run. Start slow and quicken your recover after your last workout. Gradually build
pace over the course of your run. up speed so your last mile is your fastest.

endUranCe

2-3 miLeS
This is your longest run of the week. Run this
distance consistently to build your endurance
for race day.

reCoVerY Remember to pay more attention to the quality

of your pace over the course of your runs. Try to
reCoVerY
maintain a pace that is 60-90 seconds slower
than your goal pace for race day.

Easy does it. Run a few Recovery miles, do a Go for a few Recovery miles, do a N+TC work-
N+TC workout or take the whole day off. out or take the whole day off. Give your body
whatever it craves today.

Speed

traCk
1 mile at your 10k pace
400 meters at Mile pace
800 meters at 5k pace

Follow each interval with 3 minutes of recovery.

Repeat series 2x.

12
 7 weekS to go

Set good HaBitS

Time to develop new habits. This week draws special attention to the how and why of the training. Work on
building stamina and proper pacing on workout days. You can modify the following sequence to suit your week,
but dont do Speed and Endurance runs back-to-back and stick to the recommended distance. To round out
your training, add N+TC workouts into your routine to get fit, fast.

Speed

traCk
400 meters at 10k pace
(2x) 400 meters at 5k pace
400 meters at Mile pace

reCoVerY 2-minute recovery between each interval.

Repeat series 2x.
reCoVerY

Recovery miles are as important as your Speed Use todays 1-3 mile run to recover as effi-
and Endurance Runs. Try running 1-3 miles ciently as possible. Build your speed gradually
progressively today. Start slow and gradually so your first mile is your slowest and your last
build your speed so your last mile is faster is your fastest.
than your first.
endUranCe

2-3 miLeS
Get ready to go the distance on race day with your
weeks longest run.

Remember to pay more attention to the quality

reCoVerY of your pace over the course of your runs. Try to
maintain a pace that is 60-90 seconds slower
reCoVerY
than your goal pace for race day.

Today is about recovering. Give your body what Go for a few Progression miles, do a N+TC
it craves by running a few Recovery miles, workout or take the whole day off. Give your
doing a N+TC workout or take the day off. body what it craves today.

Speed

FartLek
Follow with this Fartlek sequence:
1-min at a hard pace, 30-sec easy pace
2-min hard pace, 1-min easy pace
3-min hard pace, 1:30-min easy pace
3-min hard pace, 1:30-min easy pace
2-min hard pace, 1-min easy pace
1-min at a hard pace, 30-sec easy pace

13
 6 weekS to go

deVeLop ConSiStenCY
In your third week of training, you will now begin to feel a rhythm to your running. The secret to running well is
consistency. You can modify the following sequence to suit your week, but dont do Speed and Endurance runs
back-to-back and stick to the recommended distance. To round out your training, add N+TC workouts into your
routine to get fit, fast.

Speed

traCk
800 meters at 5k pace 45-sec recovery
200 meters at Mile pace 2-min recovery
600 meters at 5k pace 45-sec recovery
200 meters at Mile pace 2-min recovery
400 meters at 5k pace 45-sec recovery
reCoVerY reCoVerY

Recover from your last effort with a 2-3 mile Focus on control as you recover from your
Progression Run. Start slow and quicken your last workout. Recover with 2-3 Progression
pace over the course of your run. miles. Gradually build speed from your first
mile to your last.
endUranCe

3-4 miLeS
Running this distance consistently will help prepare
the body and mind to go the distance on race day.

Youre almost there! For the last six weeks of

reCoVerY training, monitor your average pace over the
course of your runs. The mix of pace and
reCoVerY
distance will serve as an important ingredient
to your success on race day.

Today is about recovering. Give your body what Give your body what it craves today by running
it craves by running a few Recovery miles, a few easy miles, doing a N+TC workout or
doing a N+TC workout or take the day off. take the day off.

Speed

interVaLS
1000 meters at 10k pace
1000 meters at Tempo pace
1000 meters at 10k pace
1000 meters at Tempo pace
1000 meters at 10k pace

(4x) 100-meter Strides

2-minute rest between each interval.

30 seconds between Strides.

14
 5 weekS to go

warm Up
You are hitting your stride. Some days you will feel great. Other days you will feel tired. Both types of days will
show you that you are putting in the work and are on track to get where you need to be. You can modify the
following sequence to suit your week, but dont do Speed and Endurance runs back-to-back and stick to the
recommended distance. To round out your training, add N+TC workouts into your routine to get fit, fast.

Speed

traCk
300 meters at Mile pace 45-sec recovery
400 meters at 5k pace 2-min recovery
500 meters at 5k pace 2-min recovery
600 meters at 10k pace 2-min recovery
reCoVerY 500 meters at
400 meters at
5k
5k
pace 2-min
pace 2-min
recovery
recovery
reCoVerY
300 meters at Mile pace

We recommend recovering with a 2-3 mile The purpose of todays 2-3 mile run is to
Progression Run. Start slow and quicken your recover after your last workout. Gradually build
pace over the course of your run. up speed so your last mile is your fastest.

endUranCe

4-5 miLeS
Get ready to go the distance on race day with your
weeks longest run.

For the last five weeks of training, monitor your

reCoVerY average pace over the course of your runs. The mix
of pace and distance will serve as an important
reCoVerY
ingredient to your success on race day.

Easy does it. Run a few Recovery miles, do a Go for a few Recovery miles, do a N+TC work-
N+TC workout or take the whole day off. out or take the whole day off. Give your body
whatever it craves today.

Speed

tempo
3 mile Progression Run averaging
at your Tempo pace.

(8x) 100-meter Strides

15
 4 weekS to go

time to eVoLVe
You are a different athlete now than you were when this started. Its time to do the work to become stronger,
faster and better. You can modify the following sequence to suit your week, but dont do Speed and Endurance
runs back-to-back and stick to the recommended distance. To round out your training, add N+TC workouts into
your routine to get fit, fast.

Speed

traCk
Start out your session with a 1.5-mile time
trialrunning at your 5k pace.
Follow with:
200 meters at 10k pace
200 meters at 5k pace
reCoVerY 200 meters at
200 meters at
Mile pace
10k pace
reCoVerY
200 meters at 5k pace
200 meters at Mile pace
10-minute recovery after 2 miles
60-seconds recovery between
Recovery miles are as important as your Speed Use todays 2-3 mile run to recover as effi-
200 meter intervals
and Endurance Runs. Try running 2-3 miles ciently as possible. Build your speed gradually
progressively today. Start slow and gradually so your first mile is your slowest and your last
build your speed so your last mile is faster is your fastest.
than your first.
endUranCe

3-4 miLeS
Running this distance consistently will help prepare
the body and mind to go the distance on race day.

Youre almost there! For the last four weeks of train-

reCoVerY ing, monitor your average pace over the course of
your runs. The mix of pace and distance will serve as
reCoVerY
an important ingredient to your success on race day.

Today is about recovering. Give your body what Give your body what it craves today by running
it craves by running a few Recovery miles, a few easy miles, doing a N+TC workout or
doing a N+TC workout or take the day off. take the day off.

Speed

progreSSion
Run 3 miles as a Progression Run. Your pace
should drop so the last 1.5 miles are run at a
Tempo pace.

16
 3 weekS to go

readY to rUn
You are fit, strong and ready to take on any workout on any day. The miles will start to pass by more quickly.
Make sure you appreciate what you have done and what you are doing. You can modify the following sequence
to suit your week, but dont do Speed and Endurance runs back-to-back and stick to the recommended
distance. To round out your training, add N+TC workouts into your routine to get fit, fast.

Speed

traCk
Run 1 Mile: Alternate running 200 meters at
Tempo pace then 200 meters at Mile pace.
Follow with 4-minute recovery.
Split 400m: the first 200m at Tempo pace the
reCoVerY last 200m at Mile pace. 2-minute recovery. reCoVerY
Split 400m: the first 200m at Tempo pace the
last 200m at Mile pace.

Recover from your last effort with a 2-3 mile Focus on control as you recover from your
Progression Run. Start slow and quicken your last workout. Recover with 2-3 Progression
pace over the course of your run. miles. Gradually build speed from your first
mile to your last.
endUranCe

3-4 miLeS
Get ready to go the distance on race day with your
weeks longest run.

For the last three weeks of training, monitor your

reCoVerY average pace over the course of your runs. The mix
of pace and distance will serve as an important
reCoVerY
ingredient to your success on race day.

Today is about recovering. Give your body what Go for a few Progression miles, do a N+TC
it craves by running a few Recovery miles, workout or take the whole day off. Give your
doing a N+TC workout or take the day off. body what it craves today.

Speed

HiLLS
Run uphill for 2 minutespreferably 90
seconds up and 30 seconds over a crest.
Repeat 6x.

If you dont have a hill, do a 2-minute

Progression Run that builds from a 10k to a
Mile pace and repeat 6x.

Whether on a hill or flat, allow for a full

recovery between intervals.

17
 2 weekS to go

SHarpen eVerY Step

You dont taper. You sharpen. This week the speed picks up but the recovery picks up even more. Its quality
running and quality recovery from now on. You can modify the following sequence to suit your week, but dont
do Speed and Endurance runs back-to-back and stick to the recommended distance. To round out your training,
add N+TC workouts into your routine to get fit, fast.

Speed

traCk
(2x) 200 meters at Mile pace
400 meters at 10k pace
(2x) 200 meters at 5k pace
400 meters at 10k pace
reCoVerY (2x) 200 meters at Mile pace reCoVerY
60-second recovery between each interval.

The purpose of todays 2-3 mile run is to We recommend recovering with a 2-3 mile
recover after your last workout. Gradually build Progression Run. Start slow and quicken your
up speed so your last mile is your fastest. pace over the course of your run.

endUranCe

2-3 miLeS
Running this distance consistently will help prepare
the body and mind to go the distance on race day.

For the last two weeks of training, monitor your

reCoVerY average pace over the course of your runs. The mix
of pace and distance will serve as an important
reCoVerY
ingredient to your success on race day.

Easy does it. Run a few Recovery miles, do a Go for a few Recovery miles, do a N+TC work-
N+TC workout or take the whole day off. out or take the whole day off. Give your body
whatever it craves today.

Speed

traCk
1 mile Recovery Run

(2x) 100-meter Strides

1000 meters at Tempo pace
(2x) 100-meter Strides
1 mile Recovery Run

3 minutes recovery between each interval.

30-second recovery between Strides.

18
 1 week to go

tHe Starting Line

Youve made it. This week, run strong and confident. Use what you have learned and the progress you have
made. You are ready to take the line. You can modify the following sequence to suit your week, but dont do
Speed and Endurance runs back-to-back and stick to the recommended distance. To round out your training,
add N+TC workouts into your routine to get fit, fast.

Speed

traCk
(2x) 200 meters at Mile pace
400 meters at 5k pace
800 meters at 10k pace
400 meters at Marathon pace
reCoVerY 200 meters at Mile pace
reCoVerY
2-minute recovery between each interval.

Recovery miles are as important as your Speed Use todays 2-3 mile run to recover as effi-
and Endurance Runs. Try running 2-3 miles ciently as possible. Build your speed gradually
progressively today. Start slow and gradually so your first mile is your slowest and your last
build your speed so your last mile is faster is your fastest.
than your first.
raCe daY

5k
Youve made it. Run strong and confidently this
week. Use what you have learned and the progress
you have made. You are ready to take the line.

reCoVerY reCoVerY

Today is about recovering. Give your body what Go for a few Progression miles, do a N+TC
it craves by running a few Recovery miles, workout or take the whole day off. Give your
doing a N+TC workout or take the day off. body what it craves today.

Speed

traCk
2 mile Recovery Run

(8x) 100-meter Strides

1 mile Recovery Run

19
 SampLe pLan Breakdown
Below is a sample weekly breakdown of the plan. If your schedule doesnt match the training schedule, adjust
the training schedule to your needs. For best results, each week should include these key workouts Speed,
Endurance and Recovery, but prioritize Speed and Endurance if you dont have time to do everything. Use this
as a visual guide and get ready to tackle a 5K.

mondaY tUeSdaY wedneSdaY tHUrSdaY FridaY SatUrdaY SUndaY

08 1-3 miLeS traCk reCoVerY traCk 1-3 miLeS 2-3 miLeS reCoVerY

07 1-3 miLeS traCk reCoVerY FartLek 1-3 miLeS 2-3 miLeS reCoVerY

06 2-3 miLeS traCk reCoVerY interVaLS 2-3 miLeS 3-4 miLeS reCoVerY

05 2-3 miLeS traCk reCoVerY tempo 2-3 miLeS 4-5 miLeS reCoVerY

04 2-3 miLeS traCk reCoVerY tempo 2-3 miLeS 3-4 miLeS reCoVerY

03 2-3 miLeS traCk reCoVerY HiLLS 2-3 miLeS 3-4 miLeS reCoVerY

02 2-3 miLeS traCk reCoVerY traCk 2-3 miLeS 2-3 miLeS reCoVerY

01 2-3 miLeS traCk reCoVerY traCk reCoVerY 2-3 miLeS 5k

20
 RUN SMARTER.
TRAIN BETTER.

NI K E + R U N N IN G A PP N + T C AP P
CoME RUN YoUR PERsoNAl TRAINER.
wITH Us. DEsIGNED bY NIKE.
PowERED bY fRIENDs.

Crush your training with the Nike+ Recover better and get stronger
Running App. Track your route, during your training with the
distance, pace, time, calories and N+TC App. Choose from over 100
get real-time audio feedback to workouts by Nike Master Trainers
run better. Share photos, compare and top athletes, get motivation
progress and get in-run cheers from your crew, connect with the
from friends to motivate you while NTC community and train better
you chase your goals. together. Challenge yourself to earn
NikeFuel and N+TC Minutes that
are synced to your Nike+ profile.

You can download the N+TC App and the Nike+ Running App from the iTunes App Store for iPhone
and iPod Touch or from Google Play for Android phones.