From Gym Bench to 5k

MuscleTech Run Coach Ryan Hall has a complete 10-week training program to help you get ready for your very first 5k road race.
MuscleTech Staff
MuscleTech Staff
muscletech ryan hall program

If you’ve been lifting weights and restricting your running to only a few hundred meters at a time – but feel like you’re ready to take on some longer distances, five kilometers (5k) serves as a great introductory distance! This is a great distance – not just  for the beginner racer or people who are new to running but even for experienced runners, who can use it as a good test of strength and speed.

Like any other sport though, following a structured training plan will help you train smarter to achieve your goals. Coach Ryan Hall has put together a 10-week plan that takes you through warm ups, drills and training all of which will cumulate with your first 5k race!

10 Week 5k Training Plan

Week 1
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute warmup then drills and strides.  Then 8-16 by 200 meters at mile goal pace (or about 20 seconds per mile faster than 5k goal pace.  Take 60 seconds rest between each.  Then a 10-20 minute cool down.
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute warmup then drills and strides.  Then 4-8 by 800 meters at current 5k fitness pace (the pace you would race a 5k at today) with 90 seconds-2 minutes rest between each.  Then a 20 minute cool down.  
Day 660-90 mintue easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with your body and run the effort you need to in order to recover. These should never be significant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintain the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threshold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 2
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute warmup plus drills and strides.  Then 6-12 by 400 meters at goal 5k pace with as much time as you need (but as short as possible…it’s ok to take more rest as the workout progresses and you get increasingly tired) in order to recover and be able to hit your pace.  Then a 20 minute cool down.  
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute warmup then drills and strides.  Then a threshold run (see definitions below) of 2-4 miles.  Then a 10-20 minute cool down.  
Day 660-90 minute easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 3
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute warmup then drills and strides.  Then 10-18 by 200 meters at mile goal pace (or about 20 seconds per mile faster than 5k goal pace.  Take 60 seconds rest between each.  Then a 10-20 minute cool down.
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute warmup then drills and strides.  Then 3-5 by 1200 meters at current 5k fitness pace (the pace you would race a 5k at today) with 90 seconds-2 minutes rest between each.  Then a 20 minute cool down.  
Day 660-90 minute easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 4
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute wamup plus drills and strides.  Then 8-14 by 400 meters at goal 5k pace with as much time as you need (but as short as possible…it’s ok to take more rest as the workout progresses and you get increasingily tired) in order to recover and be able to hit your pace.  Then a 20 mintue cool down.  
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute wamup then drills and strides.  Then a threshold run (see definitions below) of 3-5 miles.  Then a 10-20 minute cool down.  
Day 660-90 minute easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 5
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute warmup then drills and strides.  Then 12-20 by 200 meters at mile goal pace (or about 20 seconds per mile faster than 5k goal pace.  Take 60 seconds rest between each.  Then a 10-20 minute cool down.
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute warmup then drills and strides. Then 3-5 by mile at current 5k fitness pace (the pace you would race a 5k at today) with 90 seconds-2 minutes rest between each. Then a 20 minute cool down.
Day 660-90 minute easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 6
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute wamup plus drills and strides.  Then 10-16 by 400 meters at goal 5k pace with as much time as you need (but as short as possible…it’s ok to take more rest as the workout progresses and you get increasingily tired) in order to recover and be able to hit your pace.  Then a 20 mintue cool down.  
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute wamup then drills and strides.  Then a threshold run (see definitions below) of 5-6 miles.  Then a 10-20 minute cool down.  
Day 660-90 minute easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 7
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute warmup then drills and strides.  Then 14-22 by 200 meters at mile goal pace (or about 20 seconds per mile faster than 5k goal pace.  Take 60 seconds rest between each.  Then a 10-20 minute cool down.
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute warmup then drills and strides.  Then 4-6 by mile at current 5k fitness pace (the pace you would race a 5k at today) with 90 seconds-2 mintues rest between each.  Then a 20 minute cool down.  
Day 660-90 minute easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 8
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute wamup plus drills and strides.  Then 16-24 by 400 meters at goal 5k pace with as much time as you need (but as short as possible…it’s ok to take more rest as the workout progresses and you get increasingily tired) in order to recover and be able to hit your pace.  Then a 20 mintue cool down.  
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute wamup then drills and strides.  Then a threshold run (see definitions below) of 6-7 miles.  Then a 10-20 minute cool down.  
Day 660-90 minute easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 9
Day 130-60 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute warmup then drills and strides.  Then 14-22 by 200 meters at mile goal pace (or about 20 seconds per mile faster than 5k goal pace.  So we are reducing your volume as we begin to taper.  Take 60 seconds rest between each.  Then a 10-20 minute cool down.
Day 330-60 minute easy run
Day 430-60 minute easy run plus drills and 6 by 50 meter hill sprints run at 90% max sprint speed
Day 510-20 minute warmup then drills and strides.  Then 4-6 by mile at current 5k fitness pace (the pace you would race a 5k at today) with 90 seconds-2 minutes rest between each.  Then a 20 minute cool down.  
Day 660-90 minute easy long run
Day 7rest
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.  
Week 10
Day 130-40 minute easy run plus drills and 6 by 50 meter sprints run at 90% max sprint speed
Day 210-20 minute wamup plus drills and strides.  Then 6-12 by 400 meters at goal 5k pace with as much time as you need (but as short as possible…it’s ok to take more rest as the workout progresses and you get increasingily tired) in order to recover and be able to hit your pace.  Then a 20 mintue cool down.  
Day 330-40 minute easy run
Day 4Pre race workout: 10-20 minute warmup then drills and strides. Then 4 by 400 at goal 5k pace with 90 seconds rest between each.  Then 3 minutes rest.  Then 2 by 200 meters at goal mile pace or 20 seconds per mile faster than goal 5k pace.  Then a 10-20 minute cool down.
Day 540 minute easy run
Day 630 minute easy run plus drills and 6 by 50 meter strides (about 90% max sprint speed).  
Day 710-20 minute warmup with the last 2 minutes of your warmup a little quicker to get your legs going.  Then drills an strides.  Then 5k race.  Then a 10-20 minute cool down.  
Helpful Links:
Drills and strides demo
What to do before you run
Running form demo
Core strength for runners
Definition of terms:

Easy run:
These should be conversational pace.  You should not feel like you are trying to move along or trying to hit a certain pace.  Connect with yoru body and run the effort you need to in order to recover. These should never be signficant efforts. And remember: it’s ok to feel tired on these days.  You should be tired if you are hitting the hard days hard.  

Threshold runs: 
Run the effort you can maintane the pace for 1.5 times the distance you are prescribed to run.  So if we are doing a 2 mile threhsold run run at the pace you can sustain for 3 miles but stop at 2 miles as prescribed.