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longest effort of the week. You have a rest day "after" your longest run.

From the start of week 9(above)begin to do your runs a bit faster than your normal pace of the previous weeks. Also, do your long Saturday 40 minute run a bit faster than the other four runs of week 9. You are gearing up now for your race day. You want to get some idea what it is like maintain a steady pace through-out the 5km race.

Week 10 is exactly the same as week 9 except for one thing....

Your Saturday run will be 50 minutes at a good steady pace. I believe in over-distance training and it has stood me in good stead in my 30 year endurance racing career. The 50 minutes you run on this last big training day will be longer in time then your actual race.

When that run is done and you feel like you are ready, there is just one thing left to do........

That is to taper. Or cut your training down for the next two weeks leading to your race. REST.

Week 11 will look like this.

Tuesday-run 25 minutes.
Thursday-run 25 minutes
Friday-run 20 minutes
Saturday-run 35 minutes

Monday, Wednesday, and Sunday are rest days.

*Note that you are back to 4 days training and your long distance is reduced.

Week 12 will be your final week of preparation and will take you into your race day.

Assuming you are racing on a Saturday your last week will look like this........

Monday-run 25 minutes.
Wednesday-run 20 minutes.
Friday-You are going to run 10 PUPS... At least that's what I call them.

They are really called 'pick ups.' Not really sure why. Just go with me on this.

It's the day before your race. Go outside, or on an indoor track and do a 5 minute warm-up run. Then do your PUPS. Run a good brisk, (faster than you normally run)10 second spurt. Use your watch. Rest for 20 seconds and do it again. Ten times. Do a 5 minute cool-down run. It will take you 15 minutes.

That's all. Your training is done! You are ready for your best possible 5k race.

Many people tend to take a day off the day before a race. I don't agree with this. Have an easy week and take the day off "two" days before your race.

By going out the day before your race and doing the 'pick-ups,' you are staying sharp for the race. You are also reminding your body that you will be asking a bit more from it the next day.

Good luck with your first 5k race!

Learn more about this author, Ray Fauteux.
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