Improve your time the next time you hit the 5K course with this monthlong program


If you have a few races under your belt and want to take your training to the next level for faster finish times, add speed work into your training plan. Running coach Andrew Kastor wants to help you set a personal record (PR) this summer in your next 5K. Here is his four-week plan to get you up to speed - literally. Coach Kastor is a certified USA Track and Field coach who's been running competitively for 15 years. Plus he's married to bronze medalist Olympic long-distance runner Deena Kastor. The man knows running. To see Coach Kastor's training plan, just head over to Popsugar Fitness. This plan is geared towards intermediate runners with a solid cardio base who have been running regularly for at least six months.