Begin training about eight weeks in advance and plan to run at four times a week. In total, you want to run between 15 and 20 miles per week. That means that you should average about 6 or 7 miles per run, 5 miles being the shortest run distance and 8 miles being the longest.
Always assign yourself one rest day per week. This is important because your body needs to recover and rest. If you don't rest one day per week, you will overwork your body, and your workouts will become detrimental.
That leaves you with two extra days left in the week. You can use these days to either rest as you see fit or do some cross-training exercises. Another good workout you could do during these two days is 400, and 800-meter repeat runs on a track if you have access to one.
Stick with this routine and you will well prepared to compete in a 5K race.
Steve Misencik is the Director of Global Network Infrastructure Planning for Verizon. He is a health fanatic and regularly partakes in running events including 5K’s, 10K’s, and half marathons.