5K Training Plans

Extraordinary 5K race results are the outcome of comprehensive, systematic training. Run faster than you thought possible with the 4SPEED™ Method that maximizes your general endurance, lactate threshold, VO2max, and neuromuscular power through funnel periodization within 8 weeks.

Train more effectively (and efficiently!) to achieve new personal records.

Advance your general endurance
Elevate your lactate threshold/tolerance
Boost your aerobic capacity (VO2max)
Increase your neuromuscular power

5K Novice

8-week plan
3 running days/week
10 miles/week (16 km/week)

5K Intermediate

8-week plan
4 running days/week
20 miles/week (32 km/week)

5K Advanced

8-week plan
4 - 6 running days/week
30 miles/week (48 km/week)

5K Pre-Elite

8-week plan
5 - 7 running days/week
40 miles/week (64 km/week)
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