Make it Pink!

5K Training Plans

• Walking 5K Program

  The Walk Program incorporates cross-training and rest days which gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week. Weekly your body will adapt, get stronger and walk longer. This program is geared towards the person who want to walk a 5K successfully. The key is in the recipe that includes a perfect blend of walking, cross-training and rest.

• Beginner Running 5K Program

  This program is geared towards new runners who want to run a 5K successfully. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest.

• Intermediate Running 5K Program

  The Intermediate 5K Run Program is a step up in mileage and intensity from the Beginner 5K Run Program and geared towards runners who have completed a 5K and want to improve their time. It incorporates run days, longer endurance runs, speed workouts, cross-training and strength training and higher mileage.

• Advanced Running 5K Program

  The Advanced 5K Run Program follows the same progression as the Beginner and Intermediate Programs, but it includes longer endurance runs and more speed work. This program is geared towards seasoned 5K runners who are looking to improve their finish times and boost performance. The Advanced 5K Run Program includes long runs, speed work, cross-training and strength and rest days.

• See All 5K Training Plans »

• Free Online Training Log »

5K Training Tips

How to Run Your First 5K

No goal is insurmountable when you start slow. Follow this guide and training plan for running your first 5K, or use it as a launch pad towards your fitness goals.

4 Exercises to Increase Your Running Speed

Try the following exercises to improve your running form, stride length, strength, flexibility, muscle memory and explosiveness--which means faster race times.

How to Improve Your Foot Speed

Speed is perhaps the most coveted component of athletic performance. Whether you are a sprinter who competes in 5Ks or a marathoner who's looking to improve your time, the importance of foot speed is unquestionable.

6 Reasons to Run a 5K

5Ks are a great way to improve your running and racing chops. They're also relatively easy and convenient to train for. Here are six reasons to put some 5Ks on your schedule.

All about 5K running »

5K Nutrition Tips

Start Your Engines: The ABC's of Sports Nutrition

Eating a performance- enhancing diet isn't easy. Nutrition could be your missing link. Here are a few ABC’s to get you started on the path to winning nutrition.

4 Fully Loaded Meals to Carry You Through Race Day

Pack more nutrients—and flavor—into your meals with these simple solutions. Here are four meal makeovers to have you ready before, during and after your race.

5 Pre-Race Nutrition Mistakes to Avoid

Here are the top five pre-race nutrition mistakes—and how to keep them from ruining your big day.

Nutrition Tips for New Runners

Follow these handy nutrition tips for new runners to improve both your speed and stamina.

More sports nutrition »