Every training run in this plan has an accompanying Guided Run in the Nike Run Club App. This plan was designed around an 8-week schedule, and Guided Runs are built to adapt to your experience level and intended to be uniquely flexible to your needs. Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you.

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Listen to the Guided Runs in the Nike Run Club App and run with some of the best coaches and athletes, like Eliud Kipchoge, Shalane Flanagan, and Mo Farah. Our Guided Runs give you the guidance you need to listen to your body, adapt to your training plan, and become your own best coach.

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Building strength through speed training is vital. You’ll do a variety of workouts that will make you faster, including short and long intervals, fartlek run, hill workouts, and tempo runs.

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You are in control of what you put into the program and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts.

Working with the Nike Training Club App is a great way to round out your fitness regimen. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council’s tips on training, nutrition, recovery, and sleep.

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You’ll experience so many different Speed Runs because fast is fun. You’ll do Recovery Runs and Long Runs and go further than before because running yourself somewhere new is exciting. And you’ll take the starting line excited and ready to have some fun on your way to the finish line.

Recovering from your workouts is just as important as the workouts themselves. Use these days to run easy based on how you feel to help you recover after intense training.

Great running is dependent on recovery. Take the day off, go for a few easy miles, or try one of the workouts from “Simple Routines For Better Runs” in the Nike Training Club App. Listen to your body and know that sometimes the best run is no run.

You need endurance training to prepare your body and mind to go the distance. Long runs also help you get familiar with the physical and mental challenges that you might face on race day.

Here’s a sample of what your training will look like for the first two weeks of the plan. Download the plan to see what’s in store for the remaining 6 weeks.