PRracer has created a range of 5K training programs to help athletes attain their performance level goals. The 5K is a fast and exciting race. If you are new to running, it’s a great way to get your feet wet and experience the adrenaline rush of racing. The 5K training programs are each eight weeks in length.
Even though every runner is different, we have made the following assumptions:
- You have a desire to set a goal and work to achieve it.
- You have discussed a running program with your physician prior to training. If you are a new runner, you have shared the 5K training program with your physician prior to starting.
To aid in your success, we have several suggestions:
- Purchase a running watch with GPS and heart rate monitor support, such as a Garmin.
- Ensure you have good running shoes. Go to a local sports store and get fitted with the proper shoe.
- Acquire good running attire. Comfortable socks, running shorts/pants, tops and jacket (if needed) are essential.
5K training programs are broken down into performance levels. Whether you are just starting, running a few miles per week, or logging in excess of 100 miles per week, click the performance level you wish to pursue.
- White new runner (>10:30 min/mile) – has just started running and would like to participate in a competitive event.
- White casual runner (9:30 - 10:30 min/mile) – Would like to complete the event without walking.
- Yellow runner (8:50 - 9:29 min/mile) - is an improving runner. Has a desire to commit more time to running and take the first step toward competing.
- Orange runner (8:10 - 8:49 min/mile) - is an improved runner. More consistent training and miles.
- Purple runner (7:30 - 8:09 min/mile) – is competitive. Tends to finish in the middle of their age group and is a moderately paced runner who has a consistent fitness program.
- Green runner (6:50 - 7:29 min/mile) - tends to run at a competitive level. Longer runs with speed work.
- Brown runner (6:10 - 6:49 min/mile)– is a very good runner. Runs on a consistent basis, is competitive, and has a high level of dedication.
- Black runner (5:30 - 6:09 min/mile) – is an outstanding runner. This runner is a top finisher in their age group and will see an occasional victory in smaller, local events.
- Silver Black runner (4:50 - 5:29 min/mile) – is an exceptional runner. This runner is consistently a top finisher and will win many events.
- Gold Black runner (< 4:49 min/mile) – is an elite runner. This runner is in peak condition and has reached one of the highest levels of performance in the sport. This runner has a high probability of winning their event.
The times we associate with each running program makes a number of assumptions: you are following the program, you are meeting or exceeding all the program pace goals, you do not go out to fast at the start of your race and the course has minimal hills or elevation changes.