Cross Country 5-K Training Schedule
How to break the 18-, 22-, and 26-minute barriers

The workout schedule listed is color-coded based on 16-minute, 18-minute, and 22-minute 5-K goal times. (If your goal time differs from these, extrapolate accordingly.) Unless otherwise specified Tuesday and Thursday workout with a relaxed warm-up runs of 1 1/2 to 3 miles. Followed the intervals with a steady run of 2 miles at first, increasing to as many as 4 mile-whatever you can comfortably handle Note: The 5-K time you run in week 4 will become the basic for subsequent 5-K pace repeats.

Workout Schedule
16 Minute 5-K Goal Times