5K Training 2023
*Photo from Nike Run Club app.
Since the Spring Reset, I've not done much running. In fact, I've only run 7 times in the entire month of May. It's easier for me to commit when I have a clear goal and path so this is why I've decided to start the Nike Run Club (NRC) 5K Training plan. I have not signed up for a race but am hoping I'll come out of this program a stronger runner and committed to the routine.
This training plan is 8 weeks long with 5 runs per week. It sounds ambitious but I am going to try and that's really all I can ask of myself. As always, I'll post the runs ahead of time and update with my progress. I hope you can follow along too! Contact me on instagram @msmegangeorge to share your updates.
I also want to mention that I am in no way affiliated with Nike Run Club. They do not pay me to promote their programs. This is genuinely the first running program that I have tried and loved.
Week 1
Recovery Run
Why do we do the five minute run? To do it of course. Starting the week and starting this program with an easy 5 minute run that I knew I could do was perfect. The morning was sunny yet cool and I felt that I could have run longer. I did extend my route so I could get a little walk in on the way home.
Time: 5:00
Distance: 0.65 km
Pace: 7'36"
Intervals Speed Run
This speed run was completing 8 x 1 minute intervals at my 5K pace. I don't even know what my 5K pace is. I was tired when I woke up this morning. I don't know why but Tuesday mornings seem harder than Monday mornings to me. The warmup took a moment to get into but then I was quite enjoying it.
I wasn't sure if I should walk, jog, or stop between the intervals, there was no clear direction. So I walked. And as mentioned, I don't know the difference between my 5K, 10K, or easy pace. I have run a few 5K distances within 30 minutes in the past and tried to mirror that effort and in combination of pacing my energy over 8 intervals, I like to think I achieved a 5K pace. The coach gave great pointers on what to do and how to feel to run the correct the pace. In any event, my pace had slightly improved even with the minutes of walking.
Time: 29:04
Distance: 1.88 km
Pace: 7'10"
Rest Day
Recovery Run
Another easy recovery run. I used to hate these and the effort it took to get out and run for just a few minutes. Now I love the runs. I didn't want to go out and run a hard or long run today. My legs felt heavy and I felt slow. The seven minute recovery run was perfect. It was a beautiful morning and I was happy to be out completing this short run, an easy check mark.
Time: 7:00
Distance: 0.92 km
Pace: 7'37"
Intervals Speed Run
This intervals speed run was different than the first, using a mix of the 5K, 10K, and best paces. This is where I love the NRC app. I love the count in and count out of the intervals and I love the prompts letting me know I'm halfway done or nearly there. I wouldn't do as great on these runs if I had to watch the clock myself.
As mentioned above, I don't really know the difference between my different paces but the coach within the app gave great advice and pointers to guide through this run. And it was actually really fun! I had a great time playing with the different speeds and really increased my pace! The best pace I've had all year. I hope all speed runs are this fun.
Time: 15:01
Distance: 2.25 km
Pace: 6'40"
Rest Day
Long Run
Today's long run is 1 mile or 1.6 KM. It was a hot, hot day so I'm glad this long run was actually quite short. It was quick, easy, and to the point. I gave myself a little time to enjoy a leisurely walk home as well. Overall, this was a great 1st week. The runs were easy, I wasn't dreading going out on any given day. It was a great way to ease into a new routine.
Time: 11:17
Distance: 1.61 km
Pace: 7'00"
Week 2
Recovery Run
Starting the week with an easy 10 minute recovery run, and it was perfect. It was a cool morning, my absolute fave. It felt great to start the week off with a completed run. I am starting to worry about the longer runs that I know are coming and how I'll have to plan for those in my morning routines. But I remind myself not to worry about next week or the week after, to focus instead on this beautiful morning and another run done. Check!
Time: 10:05
Distance: 1.35 km
Pace: 7'23"
Speed Run
The speed runs last week were really fun so I was looking forward to this one. The morning was a little warmer so I picked a shady route. It helped a little. This run was equally as fun as the previous speed runs. I'm still figuring out how the NRC app tracks stats, it appears it only tracks km's run and not the km's spent walking between the intervals. I believe this is because you could do this speed run on a track and stop to recover between intervals. I'll have to look into this further.
Time: 19:45
Distance: 1.61 km
Pace: 6'49"
Rest Day
Recovery Run
Today was a hot day. I also just finished a 3-day juice cleanse so my energy was pretty low. I was able to finish this run because it was a 12 minute run. I would not have been able to go further. The weird thing is that my pace didn't get much slower even though my energy was nearly non-existent. I have one pace apparently.
Time: 12:05
Distance: 1.60 km
Pace: 7'29"
Speed Run
My energy today isn't high either. Turns out you can't actually eat much the first day after a juice cleanse. This speed run included intervals of mile pace and 10k pace. I knew I wasn't running as fast as I could typically run but I was running a little quicker on my mile pace just so I was getting some speed play in my run. I was actually surprised to see my pace when I got home. I wasn't expecting it to be as great as it was.
It was a bit windy this morning. I planned my route so the wind would be on my back for majority of the speed portion. I ended up walking nearly a km to get back home, it was better than running with the wind in my face.
Time: 20:13
Distance: 1.90 km
Pace: 6'35"
Rest Day
Long Run
Today is the longest Long Run to date, a full 15 mins. I don't know why I was nervous because I've done the 5, 7, 10, and 12 minute runs just fine. It was a little smoky here today with the air quality index sitting at 4. So I did go super easy. Probably a little slower than I should have. There were points in the run where the smoke was a little bothersome and I had to remind myself to control my breathing. I did end up running the entire 15 minutes which made me happy. A great way to end week 2. I'm also really excited to start running more kms and can't wait to see what Week 3 will bring.
Time: 15:06
Distance: 1.94 km
Pace: 7'44"
Week 3
Recovery Run
This was the first day with a significant kilometre goal, 3.2 kms or 2 miles. It was a cool morning at 13°C, my favourite temperature to run in. It was quite sunny so I decided to try a new route through a wooded area to get some shade. I ran really easy and was really enjoying it. It was the perfect morning run!
Time: 24:07
Distance: 3.22 km
Pace: 7'29"
Speed Run - Fartlek
Today's run was tough. It was 18°C with a hot wind gusting at 25km/h. The air quality was also poor due to smoke from wild fires. The air quality index was sitting at a 5. Although I started off strong, I quickly became out of breath. I was also very thirsty. I did have to walk a few of the recovery intervals instead of doing a continuous run like I should have done. This was not the run I wanted but this is the run I had today.
Time: 23:30
Distance: 3.38 km
Pace: 6'57"
Rest Day
Recovery Run
It was raining this morning with the forecast indicating a beautiful evening so I decided to postpone my 20 min recovery run until then. Because I had more time in the evening, I decided to drive to a trail I love to cycle on and run there. It was so nice to run a different route and I think I'll be doing more of this when time permits. I may have been running a little slower than I should have been. I feel like my warm up pace and easy pace aren't much different although they should be. I'll take note to work on this.
Time: 20:01
Distance: 2.80 km
Pace: 7'07"
Speed Run - Fartlek
I had high expectations for this fartlek as the first one this week didn't go so well. This one also wasn't great. The smoke had cleared a bit with the air quality index was still sitting at 3. It was still hot though and I was really tired. Last nights run was great but I'm not sure if an evening run followed by a morning run allows me enough time to recover. I did run most of the recovery intervals like instructed; however, I did have to walk for approximately 2 and a half minutes. Between the smoke and my allergies, I was finding it hard to breathe. It was disappointing as I felt my body could have done better if only I could have given it the oxygen it needed. Recovery running is another thing I'll need to work on.
Rest Day
Long Run
The rain was pouring today. POURING! And it's forecasting to rain continuously for the next 3 days. I mustered up the courage to tackle a rainy 25 minute long run. I wore shorts, my Gore Tex Asics, a wool long sleeve shirt, a Marmot rain jacket, and a ball hat. The Asics are seriously impressive and I'd highly recommend them. My socks got wet around my ankles just because of the rain running down my legs but the rest of my feet remained dry. And I even ran through puddles. My shorts were a little longer than my jacket so they were obviously getting wet. What I didn't account for was the water travelling up through the fabric of my shorts. It even travelled up to the hem of my shirt. Next time, I'll try shorter shorts so hopefully my jacket will completely cover them and keep me dry. The ball hat kept all of the water out of my face, I would never run or hike in the rain without a ball hat. And I also used my hood. My hair stayed dry, minus a few strands that worked themselves out of my hood. What I thought would be a miserable run ended up being pretty decent.
Time: 25:19
Distance: 3.38
Pace: 7'29"
Week 4
Recovery Run
Today was overcast and a cool 10°C, the perfect running weather for a 25 min recovery run. This run felt good although I did a 25 min yesterday as well. I did try to increase my pace a little to differentiate between the warm up pace and recovery/ease pace and I did end up being a little faster. Yay!
My calves are starting to get a little tight so I busted out the massage gun. I also haven’t been doing as much yoga as I was doing previously so will try and incorporate more of it into my days.
Time: 25:01
Distance: 3.53 km
Pace: 7'05
Speed Run
It was raining this morning when I woke up, after the checking the forecast I decided to wait until the evening to run. Although running at the end of the day was the best decision, I typically feel heavier and slower in the evening. This was a short run though so I managed to push through the 5 km, 10km, and 1 mile paces decently.
Time: 21:55
Distance: 1.97 km
Pace: 6'34"
Rest Day
Recovery Run
I was pleasantly surprised to see this 1 mile recovery on the schedule this week. However, if anyone is going to mess up a 1 mile run, it would be me. I thought I had a mile route picked out so pushed through rather quickly but alas, it was only a mile and I had to keep going. For that reason, I ran this run more quickly than I should have. My calves were a little angry with me by the time I was done. I will forever remember how long a mile is.
Time: 10:04
Distance: 1.63 km
Pace: 6'09"
Speed Run
I am quite liking the speed runs. I definitely like them better than the Fartleks because I get to walk between intervals. The speed runs allow me to push fast and exert myself while getting little breaks in between. I ran on a different trail today which was pretty exciting. It was nice to see different sights and experience something new. My pace is slowly getting better!
Time: 29:31
Distance: 2.04 km
Pace: 6'28
Rest Day
Long Run
Today's long run was 30 mins. I was hesitant going into this run as I wasn't sure if I could run the entire 30 mins or not. But I did run the entire 30 mins and was so happy! I tried to keep a slow, relaxed pace the entire time. I may even have been going too slow at some points. The first half of the run I was feeling sluggish, tired, and all around not motivated. My mood picked up halfway through the run when I was on my way back home :) Also, I didn't realize it but coming home was a little downhill which made it just a tiny bit easier. I'll take all the help I can get.
Time: 30:08
Distance: 4.21 km
Pace: 7'07"
Week 5
Recovery Run
I had an 8 AM meeting this morning and didn't want to risk being sweaty and gross, so I opted to run in the evening. It was 27°C. This recovery run was 25 mins long and interesting enough, the coach was talking about climate change. The world is warmer now than it has been in some time and therefore athletes are having to train in hotter conditions than they have before. It was quite a fitting topic for such a hot run. I actually managed to run the entire duration which was surprising. This heat is hard to run in.
Time: 25:00
Distance: 3.53 km
Pace: 7'06"
Speed Run
Running in the morning after running the evening before is not my favourite thing to do. But it is oh so much cooler this morning. It feels so much better. This speed run was 5 mins x 5 mile pace with 2 - 2.5 mins of intervals in between. The intervals didn't feel long enough.
Time: 25:00
Distance: 4.24 km
Pace: 5'53"
Rest Day
Recovery Run
I picked my dad up from the airport at 1:30 AM. I'm tired af this morning and not wanting to run at all. I planned to go super slow and was expecting the worse pace of all time. I actually shaved 1 second off my pace from two days ago. Although the pace was good, I'd prefer to run on sleep.
Time: 25:03
Distance: 3.52 km
Pace: 7'05
Speed Run
After a good night of sleep, this run was much better yesterday's. The morning air is cool which is great for this tempo run. I was expecting a fast pace/slow pace but it was a straight 10 km pace for 22 mins.
Time: 28:01
Distance: 4.11 km
Pace: 6'48"
Rest Day
Long Run
We did had travelled to the Rocky Mountains for a 4-day weekend. I was in Jasper for this 5 km long run. It was the most beautiful run I have ever had. It was a dream of mine to run on a trail in the mountains and I can't believe I've actually done it. The mountain air was so cool and fresh, it was glorious. There has been quite a bit of grizzly bear activity in the area where we were staying so my husband decided to come out for a run with me. We of course carried bear spray, thankfully we didn't need to use it.
Time: 39:08
Distance: 5.00 km
Pace: 7'49"
Week 6
Recovery Run
I was in Lake Louise for this 30 min recovery run. Running along the shore of Lake Louise while the sun was rising over the mountain tops was absolutely breathtaking. It was a cool 2° C but only a t-shirt was needed, the sun was so warm. The shore is always super busy so I ran alone this morning. I still took my bear spray of course, just in case. There is nothing like a beautiful view to increase motivation. Perhaps the mountains would be a great place to do my first half marathon. I would love to run in the mountains all of the time.
Time: 30:00
Distance: 4.13 km
Pace: 7'16"
Rest Day
Speed Run
Being in the mountains hiking and running was tough. In addition to the 4 km run on Monday, I also hiked 17 km. Therefore, I took my rest day on Tuesday and ran my speed run on Wednesday. This was a hard run. I was tired after a really busy weekend away. Overall, it was still a good run though.
Time: 20:51
Distance: 1.77 km
Pace: 6'19"
Recovery Run
I'm still catching up on sleep and rest. I was running pretty slow and relaxed, still being a little low on energy. This morning run was pretty nice though.
Time: 31:05
Distance: 4.17 km
Pace: 7'25
Speed Run
Having my rest day so early in the week messed up my routine and I'm feeling pretty wiped. I can't wait for another rest day tomorrow. My pace reflects this.
Time: 33:05
Distance: 4.58 km
Pace: 6'59"
Rest Day
Long Run
Today's long run was 4 miles. The longest run to date. I had a few drinks on Saturday evening so couldn't get out on Sunday morning as I had wished. To add insult to injury, there is also a heat warning today. The temperature had dropped to 27° by 7:30 PM. I decided to take my opportunity and go for it. I don't love running after eating all day. I was feeling full, heavy, and slow. And I was actually very slow. I got about 3 miles in before I had to walk for a min or so, then continued with the slow running. Thankfully, my husband came with me. He was on his bicycle and carried water for me. I was so grateful because without this water I wouldn't have been able to run as far as I did. This was a tough run. I have one more 4 mile run in this program, I'm going to try my best to ensure it's better than this one.
Time: 50: 39
Distance: 6.44 km
Pace: 7'51"
Week 7
Recovery Run
Today was very hot and I felt sluggish. I was feeling quite tired from yesterday's 4 mile long run. I was too tired to get out of bed early so ended up running after work. This was the only time of the day when the clouds parted and the sun was shining.
Time: 35:01
Distance: 4.81 km
Pace: 7'17"
Speed Run
Hills! This is the only hills workout during this entire program. I was alternating between 45s up at a 6/10 effort with 75s down and then 15s up 10/10 effort with 45s down. It was actually quite fun. There was another women running hills as well, we both had a laugh when we realized.
Time: 9:59
Distance: 1.46 km
Pace: 6'50"
Rest Day
Recovery Run
My calves are pretty sore. I've been putting in way more km's these past few weeks. I've gotten out the massage gun and have been using it faithfully. I really didn't want to go out today, I went out because I only have 8 days left. Hey, I'll draw motivation from wherever I can. Overall, this was an easy run.
Time: 25:03
Distance: 3.53 km
Pace: 7'05"
Speed Run
This was a great run! It was a cool, cloudy morning. I'll keep saying it but these mornings are my absolute fave! This was a short 10 min tempo run with a good pace. I'm grateful for the shorter run today.
Time: 16:05
Distance: 2.24 km
Pace: 6'41"
Rest Day
Long Run
It was very smoky today, the air quality index was between 8 and 10. It wasn't safe to run outside in this smoke so I ran on the treadmill. I picked a preset 4 mile run, the pace ended up being faster than I could keep up with. After slowing down the pace I still ended up walking a couple of times. I'm thankful I had the treadmill to run on as opposed to not running at all, I would prefer to be outside though.
Time: 52:49
Distance: 6.41 km
Pace: 8'13"
Week 8
Recovery Run
I only have 5 runs left! Today was a 5 km run. After yesterday's 6.4 km's, this was a lot. It was 13°C, cloudy, and cool. Perfect! It was actually a great run although I was feeling tired. I had a good time and pace for the relaxed effort.
Time: 34:44
Distance: 5 km
Pace: 6'55"
Speed Run
I absolutely could not get off bed to run this morning. It'll have to be another after work run. This was another tempo run. Starting slow and progressively getting faster. It was so flipping hot and incredibly windy. I did it! Only 3 run left...
Time: 21:04
Distance: 2.90 km
Pace: 6'53"
Recovery Run
Today should be a rest day. I'm flying out on Friday to see family for the weekend so want to get my runs in before I go.
It was a beautiful morning! 10°C and not a breath of wind. My feet hurt, legs hurt, my body is wanting a break. Soon body. I actually can't wait to get some rest and then run on a morning just like this.
Time: 25:05
Distance: 3.43 km
Pace: 7'17"
Recovery Run
There is only one speed run this week, leading up to race day. (I didn't sign up for a race.) This recovery run is an easy 1 km. I can do this!
Time: 7:27
Distance: 1 km
Pace: 7'21"
39 runs done
Rest Day
Rest Day
Long Run
This is the day I've been training for. The 5 km race. I didn't actually sign up for a race but do have a goal to run 5 km in 30 mins. I came back from my weekend with my family with a cold. womp womp. I was sick for an entire week and did not run. On the next Sunday, a full week after I should have done my 5 km, I went out. I still hadn't fully recovered from my cold but also didn't want to prolong this 5 km any longer.
I know I should have warmed up first, I did not. I did my warm up as part of my run. I knew it would impact my time and I do regret my decision to do that. The second km in, I felt as if I was running in slow motion. Funny enough, this is the km in which I had my slowest time. By 2.5 km, I was 17 mins in. I won't make my goal at this speed so I kicked it up a notch. The second half of my run was by far faster. I even got my 6 min kilometre! I couldn't make up for the lost time though and didn't finish within my 30 min goal.
Time: 33:13
Distance: 5 km
Pace: 6'38"
Overall, This program has been wonderful. It's the first running program I've consistently stayed with and completed all runs within the recommendation duration. I've run more km's than I thought I would and greatly improved my pace. I'll even keep trying for my 30 min 5 km goal. I'd highly recommend Nike Running Club for anyone looking for running guidance and will likely do another program with them in the future.
You don't have to do this, but you did!