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Take Your Running to the Next Level

With the right advice, any runner can do a faster 5-K in just five weeks.

So you’ve stepped up your pace from walking to running, and now you’re ready to do a bit more? Chris Carmichael, founder of Carmichael Training Systems, encourages runners—whether they’re competitive or not—to try a 5-K. “People run for a variety of reasons, but they often get more out of it when they are working toward something specific—and a 5-K race is an attainable goal.” Plus, there’s the “fun factor,” says Runner’s World columnist Jeff Galloway, coach and author of Running: Getting Started. “Almost everyone at a 5-K race is in a good mood. How many other events in your life are like that?” Here’s Carmichael’s five-week intermediate-level training program. As with any new exercise, before you begin, check with your doctor to make sure the plan is right for you.

Intermediate Plan Key
Weekly mileage: Except where noted, all weekly mileage should be run at a perceived effort of 6 out of 10, with 10 being the maximum effort.
Bursts: After completing the designated mileage for the day, find a flat, preferably grassy area. To complete a “burst,” run hard for 20 seconds and recover with easy jogging or walking for 45 seconds.
Core workout: Do a series of basic exercises to strengthen core muscles and improve running posture. For a sample core workout routine, check out The "Better Back" Workout.
Steady State intensity: Intervals at Steady State (SS) intensity should be run at a perceived effort of 7 or 8 out of 10. Do five minutes of easy running between SS intensity intervals.

Week 1
Monday: 3 miles plus 5 bursts
Tuesday: Rest
Wednesday: 4 miles plus 5 bursts
Thursday: Rest
Friday: 4 miles plus 5 bursts
Saturday: 2 to 3 miles; 15-min core workout
Sunday: Rest

Week 2
Monday: 3 miles plus 5 bursts
Tuesday: Rest
Wednesday: 4 miles with 2 x 5 min at SS intensity; 15-min core workout
Thursday: Rest
Friday: 3 miles plus 5 bursts
Saturday: 5 to 6 miles; 15-min core workout
Sunday: Rest

Week 3
Monday: 3 miles plus 6 bursts
Tuesday: Rest
Wednesday: 4 miles with 3 x 5 min at SS intensity; 15-min core workout
Thursday: Rest
Friday: 3 miles plus 6 bursts
Saturday: 6 miles with the last 15 min at SS intensity; 15-min core workout
Sunday: Rest

Week 4
Monday: 3 miles plus 6 bursts
Tuesday: Rest
Wednesday: 4 miles with 2 x 10 min at SS intensity; 15-min core workout
Thursday: Rest
Friday: 3 miles plus 6 bursts
Saturday: 6 miles with the last 15 min at SS intensity; 15-min core workout
Sunday: Rest

Week 5
Monday: 3 miles plus 4 bursts
Tuesday: Rest
Wednesday: 3 miles; 15-min core workout
Thursday: Rest
Friday: 2 miles
Saturday: 2 miles plus 3 bursts
Sunday: 5-K race