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Victoria Area Road Runners Association

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Victoria, TX 77904 US

5k Training Plan

There are 2 options for training, option 1 is a beginner plan, option 2 is an intermediate plan

We will be starting another round of beginner 5k training in preparation for the Foot Pursuit 5k on May 17th.

If you would like to move up to an intermediate plan for the Firecracker 5k on July 4th, happening at Riverside Park on Friday, July 4th, 2025 then scrolll down below the beginner plan.

Both the plans start Monday April 7th at the Memorial Stadium Track, and everyone is welcome to join. This is a "run at your own pace" program, and all the workouts will be posted online for people to follow along. 

Beginner 5k Training Plan
WEEKMondayTuesdayWednesdayThursdayFridaySaturdaySunday
 04/07/202504/08/202504/09/202504/10/202504/11/202504/12/202504/13/2025
1Run 1 min, Walk 1.5 min, Repeat 12x (30 min total)Walk 30 minRun 1 min, Walk 1.5 min, Repeat 12x (30 min total)Walk 30 minRestRun 1 min, Walk 1 sec, Repeat for 3 miles totalRest OR walk 30 min
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
 04/14/202504/15/202504/16/202504/17/202504/18/202504/19/202504/20/2025
2Run 1 min, Walk 75 sec, Repeat 14x (31.5 mins total)Walk 30 minRun 1 min, Walk 75 sec, Repeat 14x (31.5 mins total)Walk 30 minRestRun 1 min, Walk 1 min, Repeat for 3.5 miles totalRest OR walk 35 min
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
 04/21/202504/22/202504/23/202504/24/202504/25/202504/26/202504/27/2025
3Run 1 min, Walk 1 min, Repeat 15x (30 minutes total)Walk 30 minRun 1 min, Walk 1 min, Repeat 15x (30 minutes total)Walk 30 minRestRun 1 min, Walk 1 min, Repeat for 3.5 miles totalRest OR walk 35 min
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
 04/28/202504/29/202504/30/202505/01/202505/02/202505/03/202505/04/2025
4Run 1 min, Walk 45 sec, Repeat 18x (31.5 minutes total)Walk 30 minRun 1 min, Walk 45 sec, Repeat 18x (31.5 minutes total)Walk 30 minRestRun 2 min, Walk 1.5 min, Repeat for 4 miles totalRest OR walk 40 min
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
 05/05/202505/06/202505/07/202505/08/202505/09/202505/10/202505/11/2025
5Run 2 min, Walk 1.5 min, Repeat 9x (31.5 minutes total)Walk 30 minRun 2 min, Walk 1.5 min, Repeat 9x (31.5 minutes total)Walk 30 minWalk 30 minRun 3 min, Walk 1 min, Repeat for 4.5 miles totalRest
 MondayTuesdayWednesdayThursdayFridaySaturday 
 05/12/202505/13/202505/14/202505/15/202505/16/202505/17/2025 
6Run 3 min, Walk 1 min, Repeat 8x (32 minutes total)Walk 30 minRun 2 min, Walk 1 min, Repeat 10x (30 minutes total)Walk 30 minRestFoot Pursuit 5k 

Intermediate 5k Plan

Cross-training (Optional but Recommended): Incorporate 1-2 sessions of low-impact strength training on your rest days to improve overall fitness and prevent injury.
Hydration and Nutrition: Stay well-hydrated throughout the week and fuel your body with a balanced diet.
Flexibility: If a particular workout doesn't fit your schedule, you can swap days as long as you maintain the general structure (easy runs, interval/tempo, long run with rest in between).
       
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
04/07/202504/08/202504/09/202504/10/202504/11/202504/12/202504/13/2025
Monday: Easy Run - 3 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Cross TrainWednesday: Easy Run - 3 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Cross TrainRestSaturday: Long Run - 4 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
04/14/202504/15/202504/16/202504/17/202504/18/202504/19/202504/20/2025
Monday: Easy Run - 3.5 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Cross TrainWednesday: Easy Run - 3.5 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Cross TrainRestSaturday: Long Run - 5 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
04/21/202504/22/202504/23/202504/24/202504/25/202504/26/202504/27/2025
Monday: Easy Run - 3 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Cross TrainWednesday: Tempo Run - 2 miles at tempo pace (after a 1-mile warm-up and before a 1-mile cool-down) a little walk before the tempo and after is fine, but not more that 3:00Cross TrainRestSaturday: Long Run - 5.5 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
04/28/202504/29/202504/30/202505/01/202505/02/202505/03/202505/04/2025
Monday: Easy Run - 3.5 milesCross TrainWednesday: Easy Run - 3.5 milesCross TrainRestSaturday: Long Run - 6.5 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
05/05/202505/06/202505/07/202505/08/202505/09/202505/10/202505/11/2025
Monday: Easy Run - 3 milesCross TrainWednesday: Interval Training - 4 x 800m at slightly faster than pace with equal rest (e.g., run 800m, jog 800m). Include 1-mile warm-up and cool-down.Cross TrainRestSaturday: Long Run - 6 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
05/12/202505/13/202505/14/202505/15/202505/16/202505/17/202505/18/2025
Monday: Easy Run - 3.5 milesCross TrainWednesday: Interval Training - 5 x 800m at slightly faster than your normal running pace with equal rest. Include 1-mile warm-up and cool-down.Cross TrainRestSaturday: Long Run - 7 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
05/19/202505/20/202505/21/202505/22/202505/23/202505/24/202505/25/2025
Monday: Easy Run - 3 miles, try not to walkCross TrainWednesday: Tempo Run - 2.5 miles at tempo pace (after a 1-mile warm-up and before a 1-mile cool-down)Cross TrainRestSaturday: Long Run - 7.5 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
05/26/202505/27/202505/28/202505/29/202505/30/202505/31/202506/01/2025
Monday: Easy Run - 3.5 milesCross TrainWednesday: Easy Run - 3.5 milesCross TrainRestSaturday: Long Run - 8 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
06/02/202506/03/202506/04/202506/05/202506/06/202506/07/202506/08/2025
Monday: Easy Run - 3 milesCross TrainWednesday: Interval Training - 6 x 800m at slightly faster than 5k pace with slightly shorter rest (e.g., run 800m, jog 600m). Include 1-mile warm-up and cool-down.Cross TrainRestSaturday: Long Run - 7 miles, combination of walking and running is fine but don't walk more than 3:00 at a time.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
06/09/202506/10/202506/11/202506/12/202506/13/202506/14/202506/15/2025
Monday: Easy Run - 3.5 milesCross TrainWednesday: Tempo Run - 3 miles at tempo pace (after a 1-mile warm-up and before a 1-mile cool-down).Cross TrainRestSaturday: Long Run - 6 miles, try not to walk, slow down enought that you don't have to.Rest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
06/16/202506/17/202506/18/202506/19/202506/20/202506/21/202506/22/2025
Monday: Easy Run - 3 milesCross TrainWednesday: Interval Training - 3 x 1 mile at 5k race pace with equal rest. Include 1-mile warm-up and cool-down.Cross TrainRestSaturday: Long Run - 5 milesRest
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
06/23/202506/24/202506/25/202506/26/202506/27/202506/28/202506/29/2025
Monday: Easy Run - 2.5 milesCross TrainWednesday: Interval Training - 6 x 400m at slightly faster than 5k pace with equal rest. Include 1-mile warm-up and cool-down.Cross TrainRestSaturday: Long Run - 4 milesRest
MondayTuesdayWednesdayThursdayFriday  
06/30/202507/01/202507/02/202507/03/202507/04/2025  
Monday: Easy Run - 2 milesRestWednesday: Easy Run - 2 miles with a few strides (short bursts of fast running, ~100m)Thursday (July 3rd): Rest completely. Focus on hydration and nutrition.Friday (July 4th): RACE DAY! Warm-up light stretching before the race. Run your best! Cool-down and celebrate!  

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