5K Training Plans

Extraordinary 5K race results are the outcome of science-based and experience-tested training. All plans are designed with non-linear periodization.


Why non-linear periodization?


#1 Your running performance will be more consistent as multiple training stimuli are in the mix throughout the entire training cycle.

#2 Your risk of injury is reduced as the weekly mileage doesn’t fluctuate much and speed isn’t suddenly introduced out of nowhere.

5K Beginner

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

5K Intermediate

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

5K Advanced

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

5K Pre-Elite

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