20:00.4 on November 14th, 2010 (after only running over 10 mpw for a month, running 10 mpw for a few months) 18:34 on January 23rd, 2011 (running ~30 mpw after that first 5k) 17:52 on April 10th, 2011 (after track season of 4:56/10:55 for 16/32) 17:39 on August 27th, 2011 (after a marathon in 3:10) 17:27 around February 2012 Also don't do a running workout the day after leg day. Commit to sleeping well and a lot. Eat right Make your easy runs truly easy. I race a 19:3x 5k and an easy 5k for me takes about 27-28 minutes. If you're going hard everyday, you can't go really hard during workouts. First off do strides 2x/week after an easy run. Start with 4 the first If you run a mile about every 8 minutes, you can count on your 5K time being under or around 25 minutes. But beginners may aim to run a mile in 9-13 minutes. This chart breaks down 5K times by age. Run hard for 1 minute. Jog 1 minute. Run hard for 2 minutes. Jog 1 minute. Keep increasing the hard portions by 1 minute up to 5 minutes, while keeping your recovery jog at 1 minute. After the 5 Morley notes that in the 22 days where he was able to complete a daily 5K, he lost 9 pounds (4.1 kg) and is proud that he was able to knock nearly 5 minutes off his PR—and he says he looks Monday: Rest. Tuesday: 40 to 50 minutes easy effort. Alternate 0%, 2%, and 3% incline every 3 minutes. Finish with strides: 4 x 20 seconds fast, 1 minute easy effort in between. Wednesday: 15 to By running a 5K every day, you're likely to see improvements in your muscle endurance and potentially in the size of the primary muscles used while running, like your quads, hamstrings, glutes, hip flexors and calves. While there is limited research on what happens to the muscles after running 3.1 miles seven days a week, an April 2014 study in If you have a little more running experience and feel like you're past the beginner stage, you could be ready for a 5K in anywhere from 4 to 8 weeks. Plan to run at least 4 to 5 days a week, with 1 to 2 days of cross-training. Try this 8-week advanced beginner schedule or this 8-week intermediate training plan that focuses on improving your Y7QzIXm.