PUBLISHED 04/01/2004
The 5-K is a great distance for every level of runner. It's fail-safe short for fidgety first-timers. There's one nearly every weekend for personal-record-chasing intermediates. And it's the ideal fast time trial, tough tempo run, or 10-K-to-marathon tune-up for veteran competitors. On the following pages, you'll find six-week schedules for each of the three groups. You'll also see what we call the "Four Training Universals." Check these out before getting to your schedule, as these principles apply to everyone. But first things first. Have a look at the three training levels below to determine which describes you best, and therefore what schedule you should follow.
Beginner: You're running recreationally two to three times a week for a total of six to eight-plus miles, and you've done a few fun-run shorties. But now you want to enter a real race--and finish. Join the order of road racers. Score that first race T-shirt. Earn some bragging rights at the office.
Intermediate: You've been running consistently for at least a yea and have run in a few races but mainly for the experience. You've dabbled in some modest interval training. Now you want to think seriously about your finishing time and how to lower it: to race, not just participate.
Advanced: You have at least several years of serious running behind you, follow a year-round schedule, have run in many races at various distances, have done regular interval training, want to discover your personal performance ceiling, and are willing to push hard in training.
