Week 5: Know Your Pace 

Do you know your target pace for race day? Once you've locked it down, it's important to practice running at that pace now. Try running 1 or 2 of your mid-length runs at your ideal pace each week. Practice it and memorize it, so when race day comes, you know what it feels like and you can visualize success.

There can be a lot of excitement on the big day. Don't make a rookie mistake and come out too hard on your first leg. Save some of that strength for your second leg by staying on pace as much as possible. It's also a good idea to try to mimic your race day at least once before the big day. Go for 2 runs at target pace that are equal in terrain and distance to your race legs.


    Week 5 Walker

    Monday: Rest

    Tuesday: 35 min (easy)

    Wednesday: 25 min (stroll)

    Thursday: 35 min (easy)

    Friday: Rest

    Saturday: 40 min (stroll)

    Sunday: 5 miles (brisk)

    Week 5 Novice 

    Monday: 40 min cross or strength train

    Tuesday: 2 mile run 

    Wednesday: 35 min cross or strength train

    Thursday: 2 mile run 

    Friday: Rest

    Saturday: 3 mile run

    Sunday: Rest 

    Week 5 Intermediate 

    Monday: 3 mile run & strength train

    Tuesday: 5 mile run

    Wednesday: 30 min cross train or 5x800 5K pace

    Thursday: 4 mile run & strength train

    Friday: Rest

    Saturday: 7 mile run

    Sunday: 60 min cross train 

    Week 5 Advanced 

    Monday: 3 mile run & strength train

    Tuesday: 40 minute tempo run

    Wednesday: 35 min cross train or 7x400 mile pace

    Thursday: 5 mile run & strength train 

    Friday: Rest

    Saturday: 3 mile pace run

    Sunday: 7 mile run 


    Cross Training: Another form of physical activity to work your muscles in a different way.

    Examples: Swimming cycling, stair-climbing, the elliptical and speed-walking. 

    Pace run (AKA speed work): Train at a fast pace and you will run at a fast pace! This interval workout will take you to a fast run and alternate it with walking or jogging. You will perform 800-meter repeats every other week (Intermediate + Advanced runners) and 400-meter repeats on even numbered weeks (Advanced runners only). Run these at about a 5-K pace, walking/ jogging between each repeat. Best done on a 400 meter track but can be done on the road or trail.

    For walkers: use the following to set your pace and build endurance.

    • Stroll: normal breathing, enjoy your walk.
    • Easy: slightly quicker pace, slightly harder breathing.
    • Brisk: walking with purpose, harder breathing but can still hold a conversation.

    Tempo run: A tempo run of 30 to 40 minutes begins with 10-15 minutes of easy running, building up to 10-20 minutes of faster running near the middle, and ending with 5-10 minutes easy running. The pace build-up should be gradual. You can do tempo runs almost anywhere: on the road, on the trails or even on the track.