5K Training Plans

Faster 5K times are not just about training more or harder. Above all, you need a variety of effective workouts in different training zones, in the right amounts, at the right time.


“Smarter training separates competitors from fitness runners.”


Improve your high-end endurance
Improve your lactate threshold
Improve your VO2max
Improve your speed

5K Beginner

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)