How to train

Check out our various race training programs and training tips put together by professional runners.

5k training

5k-homet

Training for the 5K run/walk/stroll

WEEK 1 (July 11 – 17)

MON Rest
TUES 20 mins steady pace
WED Rest
THURS Warm-up then 10-15 minutes alternating 2 minutes quick running, 2 minutes slow running. Cool-down.
FRI Rest
SAT Rest
SUN 30 mins relaxed pace run

WEEK 2 (July 18 – 24)

MON Rest
TUES 20-25 mins easy run
WED Hit the trails or foRest for a 30 mins run, alternating fast and slow bursts as you feel
THURS Rest
FRI Steady 20-25 mins run
SAT Rest
SUN 35-40 mins slow run

WEEK 3 (July 25 – July 31)

MON Rest
TUES Relaxed 20 mins run
WED Warm-up then 3 X 5 minutes brisk running, 3 minutes walking. Cool-down.
THURS Rest
FRI 25 mins steady paced run
SAT Rest
SUN Repeat last Sunday’s longer session, still keeping the pace easy

WEEK 4 (August 1 – 7)

MON Rest
TUES Easy 20 mins run
WED Rest
THURS 25 mins easy, including 4 to 6 brisker efforts of 60 seconds duration
FRI Rest
SAT Rest
SUN 25-30 mins steady paced run

WEEK 5 (August 8 – 14)

MON Easy 20 mins run
TUES Rest
WED Warm-up and then fast paced 20 minute run and cool-down
THURS 25 mins easy, including 4 to 6 brisker efforts of 60 seconds duration
FRI Steady 25 mins run
SAT Rest
SUN 45 mins easy long run

WEEK 6 (August 15 – 21)

MON Easy 20 mins run
TUES Rest
WED Warm-up and then fast paced 20 minute run and cool-down
THURS Rest
FRI Steady 25 mins run
SAT Rest
SUN 45 mins easy long run

WEEK 7 (August 22 – 28)

MON Rest
TUES Hill running. Good warm-up then 6 X brisk 2 mins uphill efforts, jogging back down. Cool-down.
WED Easy 20 mins recovery run
THURS Rest
FRI Steady 25 mins run
SAT Rest
SUN Warm-up, followed by 20 mins fast, long cool-down

WEEK 8 (August 29 – September 4)

MON Recovery run, 20 mins easy
TUES Rest
WED 30 mins run over hilly circuit, with efforts on all the hills
THURS Rest
FRI Steady 25 mins run
SAT Rest
SUN Long run, 45 mins easy / steady

WEEK 9 (September 5 – 11)

MON Rest
TUES Warm-up then 4 X 5 mins brisk running, 3 mins jogging / walking. Cool-down.
WED Easy 25 mins run
THURS Rest
FRI Brisk 25 minute run and cool-down
SAT Rest
SUN Long run, 45 mins steady

WEEK 10 (September 12 – 17)

MON Rest
TUES 20 mins easy running throughout
WED Rest
THURS 25 mins steady, including 5 X 20 seconds brisk running
FRI Very, very easy 10 mins jog
SAT RBC Run for the Kids 5k! Easy warm-up and cool-down

7k training

7k run

Training for the 7k in 10 weeks

Steady = a consistent rhythm where you can hear your breathing but you're not gasping for air. You could go at this pace for an hour if you had to.
Easy = gentle jogging where you can easily carry on a conversation.
X-train = anything aerobic or strength based that isn't running (e.g. yoga, cycling, swimming)
Brisk = goal race pace. Your breathing will be deeper and you shouldn't be able to easily carry on a conversation. Don't worry! These are short segments and you get to rest in between.

WEEK 1 (July 11 – 17)

MON Rest
TUES 20 min Steady run
WED Rest
THURS 30 min Steady run
FRI Rest
SAT Rest or x-train
SUN 35 min Easy run

WEEK 2 (July 18 – 24)

MON Rest
TUES 30 min Easy run
WED 10 min Easy run warm-up; alternate 1 minute of Brisk running with 1 minute of Easy running repeat 6 times for a total of 12 minutes; 10 min easy cool-down jog
THURS Rest or x-train
FRI 25 min Steady run
SAT Rest
SUN 40 min Easy run

WEEK 3 (July 25 – July 31)

MON Rest
TUES 30 min Easy run
WED 10 min Easy run warm-up; alternate 2 minutes of Brisk running with 1 minute of Easy running repeat 6 times for a total of 12 minutes; 10 min easy cool-down jog
THURS Rest or x-train
FRI 25 min Steady run
SAT Rest
SUN 45 min easy run

WEEK 4 (August 1 – 7)

MON Rest
TUES 25 min easy run
WED 10 min Easy run warm-up; alternate 30 seconds of pick-ups with fast turn-over with 90 seconds of Easy running repeat 6 times for a total of 12 minutes; 10 min easy cool-down jog
THURS Rest or x-train
FRI Rest
SAT Rest
SUN 30 min Steady run

WEEK 5 (August 8 – 14)

MON Rest
TUES 30 min Easy run
WED 10 min Easy run warm-up; run 2 min up a hill (or 4%-5% grade on a treadmill) and jog back down (or 2 minutes easy) as recovery repeat 5 times; 10 min easy cool-down jog
THURS Rest or x-train
FRI 30 min Steady run
SAT Rest
SUN 45 mins Easy long run

WEEK 6 (August 15 – 21)

MON Rest
TUES 35 min easy run
WED 10 min Easy run warm-up; alternate 2 min of Brisk running with 1 minute of Easy running repeat 7 times for a total of 21 minutes; 10 min easy cool-down jog
THURS Rest
FRI 30 min Steady run
SAT Rest or x-train
SUN 50 mins Easy long run

WEEK 7 (August 22 - 28)

MON Rest
TUES 30 min easy run
WED 10 min Easy run warm-up; alternate 2 min of Brisk running with 1 minute of Easy running repeat 3 times for a total of 21 minutes; 10 min easy cool-down jog
THURS Rest
FRI Steady 25-30 min run
SAT Rest or x-train
SUN 50 min Easy long run

WEEK 8 (August 29 – September 4)

MON Rest
TUES 35 min easy run
WED 10 min Easy run warm-up; run 2 min up a hill (or 4%-5% grade on a treadmill) and jog back down (or 2 minutes easy) as recovery repeat 6 times; 10 min easy cool-down jog
THURS Rest
FRI Steady 30 min run
SAT Rest
SUN Long run, 60 mins Easy

WEEK 9 (September 5 – 11)

MON Rest
TUES 30 min easy run
WED 10 min Easy run warm-up; alternate 5 min of Brisk running with 2 minutes of Easy running repeat 4 times; 10 min easy cool-down jog
THURS Rest
FRI Steady 30 min run
SAT Rest
SUN Long run 50 mins finish with the last 10 minutes at a Steady to Brisk pace

WEEK 10 (September 12 – 17)

MON Rest
TUES 20 min Easy run
WED Rest
THURS 25 mins Steady, including 5 X 20 seconds brisk running
FRI Very, very Easy 10-15 min jog
SAT RBC Run for the Kids 7k! Easy jog 5-7 min warm-up and cool-down

15k training

15k run

Training for the 15k in 17 weeks

WEEK 1 (May 23 – 29)

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 3km Steady pace
FRI OFF
SAT 3km Steady pace
SUN OFF

WEEK 2 (May 30 June 5)

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 3km Steady pace
FRI OFF
SAT 3km Steady pace
SUN 5km Long run, slow pace

WEEK 3 (June 6 – 12)

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 4km Steady pace
FRI OFF
SAT 3km Steady pace
SUN 6km Long run, slow pace

WEEK 4 (June 13 – 19)

MON OFF
TUES 4km Tempo
WED 4km Tempo
THURS 3km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 6km Long run, slow pace

WEEK 5 (June 20 – 26)

MON OFF
TUES 5km Tempo
WED 4km Tempo
THURS 4km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 7km Long run, slow pace

WEEK 6 (June 27 – July 3)

MON OFF
TUES 5km Tempo
WED 4km Tempo
THURS 5km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 7km Long run, slow pace

WEEK 7 (June 4 – 10)

MON OFF
TUES 5km Tempo
WED 3.5km 3X400m hills
THURS 5km Steady pace
FRI Steady 25 mins run
SAT 4km Steady pace
SUN 8km Long run, slow pace

WEEK 8 (June 11 – 17)

MON OFF
TUES 5km Tempo
WED 5km 4X400m hills
THURS 5km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 8km Long run, slow pace

WEEK 9 (June 18 – 24)

MON OFF
TUES 5km Tempo
WED 5km 5X400m hills
THURS 6km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 9km Long run, slow pace

WEEK 10 (June 25 – June 31)

MON OFF
TUES 5km Tempo
WED 5km 6X400m hills
THURS 6km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 9km Long run, slow pace

WEEK 11 (August 1 – 7)

MON OFF
TUES 5km Tempo
WED 4.5km 7X400m hills
THURS 6km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 10km Long run, slow pace

WEEK 12 (August 8 – 14)

MON OFF
TUES 5km Tempo
WED 6km 8X400m hills
THURS 7km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 11km Long run, slow pace

WEEK 13 (August 15 – 21)

MON OFF
TUES 5km Tempo
WED 7km 9X400m hills
THURS 8km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 12km Long run, slow pace

WEEK 14 (August 22 – 28)

MON OFF
TUES 6km Tempo
WED 8km 3X1.6km Speed
THURS 8km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 13km Long run, slow pace

WEEK 15 (August 29 – September 4)

MON OFF
TUES 6km Tempo
WED 8km 5X1.6km Speed
THURS 8km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 13km Long run, slow pace

WEEK 16 (September 5 – 11)

MON OFF
TUES 5km Tempo
WED Rest
THURS 6km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 15km Long run, slow pace

WEEK 17 (September 12 – 17)

MON OFF
TUES 8km Race pace
WED 6km Race pace
THURS Off
FRI OFF
SAT 3km Steady pace
SUN 5km Long run, slow pace

The above schedule is an example of how to train for the 15km race.
You don’t need to follow this exactly but it should be used as a guide.
If you can only run 3 or 4 days a week, keep your long run and the hill/speed work.

Slow pace – You should be able to have a conversation at this pace.
Tempo pace – It should be difficult for you to have a conversation.
Steady pace – A pace in between tempo and slow.
Race pace – The pace you want to run your upcoming race.

New Balance Kids Program

5k

New Balance

WEEK 1 (July 11 – 17)

MON Rest
TUES

Walk briskly for 5 minutes; jog for 1 minute, walk for 1 minute repeat 8 times; walk for 5 minutes cool-down

WED Rest or other sports
THURS Warm-up then 10-15 minutes alternating 2 minutes quick running, 2 minutes slow running. Cool-down.
FRI

Walk briskly for 5 minutes; jog for 1 minute, walk for 1 minute repeat 8 times; walk for 5 minutes cool-down

SAT

Rest or other sports

SUN 5 min walk then 2 min easy jog warm-up. Go to a track or a park and find a distance that is about 50m (half the length of a track or football field). Run 50m fast. Walk back. Repeat 5 times. Jog 2 minutes easy cool-down.

WEEK 2 (July 18 – 24)

MON Rest
TUES Rest or other sports
WED Walk briskly for 5 minutes; jog for 90 seconds, walk for 90 seconds repeat 8 times; walk for 5 minutes cool-down
THURS Rest
FRI Walk briskly for 5 minutes; jog for 90 seconds, walk for 90 seconds repeat 8 times; walk for 5 minutes cool-down
SAT Rest or other sports
SUN 5 min walk then 2 min easy jog warm-up. Go to a track or a park and find a length that is about 100m (the length of a track or football field). Run 100m fast. Walk back. Repeat 4 times. Jog 2 minutes easy cool-down

WEEK 3 (July 25 – July 31)

MON Rest
TUES Rest or other sports
WED Walk briskly for 5 minutes; jog for 2 minutes, walk for 1 minute repeat 8 times; walk for 5 minutes cool-down
THURS Rest
FRI Walk briskly for 5 minutes; jog for 2 minutes, walk for 1 minute repeat 8 times; walk for 5 minutes cool-down
SAT Rest
SUN Jog slowly for 5 minutes. Find a set of stairs. Run up one flight (take the steps one at a time and remember to pump with your arms). Walk back down. Repeat 5 times. Jog slowly for 5 minutes.

WEEK 4 (August 1 – 7)

MON Rest
TUES Rest or other sports
WED Walk briskly for 5 minutes; jog for 3 minutes, walk for 1 minute repeat 7 times; walk for 5 minutes cool-down
THURS Rest
FRI Walk briskly for 5 minutes; jog for 3 minutes, walk for 1 minute repeat 7 times; walk for 5 minutes cool-down
SAT Rest or other sports
SUN Head out the door for 30 minutes total. Jog/walk in an unstructured manner when you're feeling out of breath, walk for a minute, then start jogging again

WEEK 5 (August 8 – 14)

MON Rest
TUES Rest or other sports
WED Walk briskly for 5 minutes; jog for 4 minutes, walk for 1 minute repeat 7 times; walk for 5 minutes cool-down
THURS Rest or other sports
FRI Walk briskly for 5 minutes; jog for 4 minutes, walk for 1 minute repeat 7 times; walk for 5 minutes cool-down
SAT Rest or other sports
SUN 5 min walk then 2 min easy jog warm-up. Go to a track or a park and find a length that is about 100m (the length of a track or football field). Run 100m fast. Walk back. Repeat 5 times. Jog 5 minutes easy cool-down.

WEEK 6 (August 15 – 21)

MON Rest
TUES Rest or other sports
WED Walk briskly for 5 minutes; jog for 5 minutes, walk for 1 minute repeat 6 times; walk for 5 minutes cool-down
THURS Rest
FRI Walk briskly for 5 minutes; jog for 5 minutes, walk for 1 minute repeat 6 times; walk for 5 minutes cool-down
SAT Rest
SUN Jog slowly for 5 minutes. Find a set of stairs. Run up one flight (take the steps one at a time and remember to pump with your arms). Walk back down. Repeat 6 times. Jog slowly for 5 minutes.

WEEK 7 (August 22 – 28)

MON Rest
TUES Rest or other sports
WED Walk briskly for 5 minutes; jog for 5 minutes, walk for 1 minute repeat 6 times; walk for 5 minutes cool-down
THURS Rest
FRI Walk briskly for 5 minutes; jog for 6 minutes, walk for 1 minute repeat 5 times; walk for 5 minutes cool-down
SAT Rest or other sports
SUN Head out the door for 35 minutes total. Jog/walk in an unstructured manner when you're feeling out of breath, walk for a minute, then start jogging again.

WEEK 8 (August 29 – September 4)

MON Rest
TUES Rest or other sports
WED Walk briskly for 5 minutes; jog for 7 minutes, walk for 1 minute repeat 4 times; walk for 5 minutes cool-down
THURS Rest
FRI Walk briskly for 5 minutes; jog for 7 minutes, walk for 1 minute repeat 4 times; walk for 5 minutes cool-down
SAT Rest or other sports
SUN 5 min walk then 2 min easy jog warm-up. Go to a track or a park and find a length that is about 100m (the length of a track or football field). Run 100m fast. Walk back. Repeat 6 times. Jog 5 minutes easy cool-down.

WEEK 9 (September 5 – 11)

MON Rest
TUES Rest or other sports
WED Walk briskly for 5 minutes; jog for 8 minutes, walk for 1 minute repeat 4 times; walk for 5 minutes cool-down
THURS Rest
FRI Walk briskly for 5 minutes; jog for 8 minutes, walk for 1 minute repeat 4 times; walk for 5 minutes cool-down
SAT Rest or other sports
SUN Jog slowly for 5 minutes. Find a set of stairs. Run up one flight (take the steps one at a time and remember to pump with your arms). Walk back down. Repeat 7 times. Jog slowly for 5 minutes.

WEEK 10 (September 12 – 17)

MON Rest
TUES Walk briskly for 5 minutes; jog for 10-15 minutes; walk for 5 minutes cool-down
WED Rest or other sports
THURS 5 min walk then 2 min easy jog warm-up. Go to a track or a park and find a length that is about 100m (the length of a track or football field). Run 100m fast. Walk back. Repeat 4 times. Jog 5 minutes easy cool-down.
FRI Very, very easy 10 mins jog
SAT Rest or other sports
SUN RBC Race for the Kids Toronto 5k! (start off slowly and take walking breaks when you feel you need them don't forget to smile!)