Nathan Pennington Running in The Distance

5 Miler Training Plan to Dominate the Distance

Are you seeking a 5 miler training plan that will help you to use leverage and get better results? If so, welcome to rundreamachieve.com. I'm glad you have arrived here. We do have 5 mile run training plans here that are specifically built for athletes going after specific race times. Obviously, you don't need to run a lot of mileage in order to run a great 5 miler. You should always focus on quality versus quantity. Remember, the best middle to long distance runners are not always the most hard working athletes.

Often times, they are the smartest trained athletes. There are plenty of hard working athletes who don't always get the results they are seeking. So, the goal behind RunDreamAchieve training programs is to help the athlete bypass the mistakes of others. It is far easier to follow a plan where you know what you need to be doing on a daily basis than guessing. We also have running courses built for athletes focusing on the longer distances as well.

How Long Does it Take to Train for a 5 Mile Run?

You will usually get better results the more long-term thinking you have. Short-term goals are great but running superior efforts over any given distance takes time. Our training programs focus on a 16-week block of training. Do you need 4 months to train for a 5 miler? Not necessarily. That being said, if you want to prepare properly and focus on improving longer is sometimes better.

Again, you don't need a great deal of mileage or to train 4 months to run a 5 miler. Now, if you are training for a specific time goal then you need to train in a specific way. Furthermore, you need to train at, near and far below your goal 5 mile race pace. I recommend doing 1 Vo2max workout per week. For example, workouts like 8-12x200m repetitions at your 1 mile to 3K race effort will make 5 mile race pace feel easier. Again, you want to focus on slowing down less than your competition. So, training at speeds that far exceed your 5 miler race pace will make you dangerous. You will run more efficiently, relaxed and confident.

Why? Well, you have spent adequate time running at paces that are at near sprint speed. In addition, you have done other workouts that are far longer than 5 miles. Imagine what a 5 mile race is going to feel like when you have done 10 to 15 mile long runs every week for many months. So, always be thinking about working on your speed and increasing your endurance and stamina.

How Do I Train for a 5 Mile Run?

I focus on 4 specific phases with the rundreamachieve 5 miler training plan options here at the website. We focus on building a strong anaerobic base first. Again, laying the foundation of easy, relaxed running is key before starting any hard, anaerobic workout phase. No one, not I, nor any other athlete should immediately jump into doing speed workouts the first week into their training block.

The 4 phases of training we cover in the RDA 5 mile running plan options available here at RunDreamAchieve are the following:

  • Aerobic Base phase – easy mileage to build fitness and endurance
  • Specific Training phase – introduction of moderate and “moderately hard” workouts to start focusing on building strength and stamina
  • Speed Phase – focus on building more fast twitch muscle fibers, anaerobic improvement and speed
  • Taper phase – I have set numerous personal bests using a 10-day rather than a 3-week taper

I made a video about building that aerobic base for runners you may want to check out below. The foundation you lay for any distance is going to make you all the more better prepared when you lead into your main event.

 

So, the key strategy is progression and allotting time for body to adapt to the physiological stresses you are placing upon it. The body needs approximately 3 weeks or 21 days to adapt to any stress load placed upon it. So, we are always focused on recovery and rest between hard workouts. Remember, all of the benefits of your hard work comes within the rest period. Often times, we as athletes become too rushed. Furthermore, we want results fast and can become impatient when we don't see results come as fast as we would like.

Is 5 miles in 30 Minutes Good?

Yes, that a 30 minute 5 mile time is a very competitive time. You will certainly have to be in great shape to be able to sustain under 6 minute mile pace for 5 consecutive miles. In fact, we have a 30 minute 5 mile training plan specifically built for athletes seeking to run under 30 minutes for 5 miles. A solid 5 miler training plan should always focus on fast training but also focus equally on recovery. You cannot continue to push the body and expect a superior return on investment. The best results come from within the rest period. Yes, train strategically and fast but also have the same discipline on your easy days and back off. Remember, train smarter, not harder.

The subconscious mind cannot tell the difference between reality or imagination – Billy Mills, Olympic Gold medalist, 10,000m

Again, you always want to be focused on training at speeds that far exceed your goal 5 mile race pace. Furthermore, you want race pace to feel less taxing on the body and more sustainable. Of course, it is going to hurt no matter how fit you are in the latter stages of any race. That being said, improving your overall leg speed will help you to sustain goal race pace longer than your competition. The end goal is always to sustain pace and slow down less than those around you in your race.

How to Run 5 miles Without Stopping

Be patient and be willing to train for a long period of time. The key is always on building your endurance and staying persistent each week. Great results and fitness do not come overnight. So, to run 5 miles without stopping means you need to run over that distance each week over several weeks and months. Again, focus on building your endurance and fitness first. In addition, build that strong base of easy, relaxed running before you move into harder, longer anaerobic (without oxygen) styles of running.

What will 5 miles be when you have built your fitness to running 20 miles or more per week? You will be much stronger physically and especially mentally right? So, be patient with yourself. The body always adapts. Remember, the mind runs the body, not the other way around. So, if you can only run 1 mile today without stopping then be easy on yourself. Focus on easy, relaxed running and slowly lengthen the distance of your runs. You will soon be running 10 miles without stopping and will remember back to the times you couldn't do 2.

Can You Run 5 miles Without Training?

Of course. There are many people who can run 5 miles without stopping. Running slow is definitely doable. Running fast is an art form that takes practice, patience and persistence. Yes, it takes effort to run and complete the 5 mile distance. That being said, to run a specific time over that distance requires specific training. Often times, it takes an immense amount of effort, focus and tenacity to run fast over 5 miles. I ran 24:32 for 5 miles when I was in college at a cross country meet at the University of Notre Dame.

There is no way I was able to run at that pace without first building my aerobic base. In addition, training at speeds that were much faster than sub 5 minute mile pace. So, it is a mixture of training at paces that are above, near, at, or far below goal a 5 mile race pace to run faster over the distance.

Closing Thoughts

So, if you are seeking a 5 miler training plan that will help you get results I recommend checking out ours. I have build the programs based on the fundamentals I learned from some of the world's top distance running coaches. The training you'll be doing are similar workouts that helped me run the following times…

  • 8K (5 miles) -24:32
  • 10K – 31:09
  • 10 Miles – 50:54
  • Half-Marathon – 1:07:06
  • 20 Miles – 1:44:05 (5:11 mile pace)
  • Marathon – 2:19:35

Again, the hardest working athletes don't always get the results. So, you need to think outside the box. Seek out what the best middle to long distance runners do and simply duplicate their work habits. The answers are right in front of you but it is your choice to follow the principles or not.