360 YOU: Two 5K Plans to Start the Program

Our new members-only 360 YOU program includes a different distance challenge each quarter. First up is a 5K. We’re providing you with two Mary Cain–approved plans: one for beginners, and one for those who want to up their speed. On March 8, International Women’s Day, we’ll all run a 5K together and own the 3.1 distance.

“If you come from a beginner’s background, don’t be intimidated by the race distance,” says Cain. “Make sure you pace yourself conservatively initially if you are wary of the length of the 3.1 miles. Better to finish strong and fast if this is your first time tackling a 5K.”

And if you’re opting for the intermediate plan to help you hit a PR, don’t assume a shorter race is easier! “If anything, fast 5Ks are uncomfortable from the start, compared to longer races that let you ease into the pace,” says Cain.

5K Plan for Beginners

“I love how the beginner plan is set up. Slow and steady with walk breaks is very smart. My biggest tip to beginners is to take it day by day and not get discouraged,” says Cain. The six-week plan aims to get your body comfortable with running 30 minutes straight and assumes that a new runner already walks briskly for at least 30 minutes four to six times per week.

“I know I’ve had programs similar to this when coming back from injury and it can seem so daunting at the start. Like how can a one-minute run feel hard and my goal is a 5K?” she says. “But if you trust the process, your body always adapts well and safely to the new training load.”

Cain suggests occasionally playing with pace on the “run” portions to help you feel more comfortable on race day, and completing the 5K without walking is “an awesome goal.”

Download the beginner’s hi-res PDF here.

5K Plan for Hitting a PR

“The 5K is a fun challenge because it’s a mix of endurance and speed,” says Cain. “I think this plan can really set people up for a PR, and I love the cross-training flexibility.”

Cain and her Atalanta NYC teammates workout Tuesday/Friday with a long run on Sunday, and this eight-week plan is a little different. “I know it is easier for some people to do full weekends (aka Saturday and Sunday hard back-to-back),” says Cain.

And don’t forget to take some of those Tuesday off days actually off—rest is important for muscle building and increasing fitness.

Download the intermediate hi-res PDF here.

This article is part of our three-month 360 YOU training program, available free to Women’s Running members. Find out what the program is all about here or head to the collection page to dive into all the available training and inspirational content.