To start, use the Hansons Training Pace Calculator to figure out your goal finish time, your goal pace (GP), the length of your long run, and the 10K pace for your workouts. These targets will help you get the most out of your weekly workouts.

Your tempo in this training period should be a pace where conversation is difficult but sustainable for 45 to 60 minutes. Save your monologue about how the Netflix reboot of “Unsolved Mysteries” is giving you life for your recovery pace, which should be an easy jog.

Warmups and cooldowns are similar to your recovery pace. For Tuesday and Thursday workouts, include a 1-mile warmup and 1-mile cooldown.

On your rest days, we recommend total rest, but you can cross-train with non-running exercises such as yoga, cycling, or other low-impact activities.

Sweat the details

With your plan in hand, it's time to address some of the non-running details of your training.

Let’s start with training gear. Perhaps your super speed burned a hole into your favorite singlet, or maybe you need an upgrade from those 1980s running shorts you’ve been hanging on to. If it’s time to try something new, make sure you incorporate unfamiliar gear into your 5K training schedule so you know what will work for you on race day. Find your perfect fit for shoes or bras, and get set with the right apparel before making your way to the start line.

Next, take a close look at nutrition during your 5K training. Eat a balanced diet of carbs, proteins, and good fats found in foods like salmon, avocados, and nuts. It’s OK to treat yourself, but be sensible — you should probably skip the hot dog eating competitions.

Much of your energy for high-intensity races will come from what you consume in the hours and minutes before your start time, so use your 5K training to adjust the specifics of your food intake to find the best fuel for you. Experiment with different foods on training days, take note of what makes your body feel good, and use those familiar foods to fuel your race.