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5k run improvement plan

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5k run improvement plan


Alison Smith

All plans by this Coach


13 Weeks

Plan Description

This plan is suitable for a runner who can comfortably run 5k already and is looking to improve their time and fitness. Ideally a heartrate monitor (chest-strap) and GPS watch which will tell you distances/paces is required to make the most of this plan.
If you would like feedback from me, please do ask, otherwise you will receive no communication from me as a coach

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
17mi 9mi
Workouts Per Week Weekly Average Longest Workout
17mi 9mi

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Alison Smith

Sunshine Multisport coaching

As a GBR age-group sprint distance triathlete, I came into triathlon and competive sport fairly late in life (late 30s), starting with rowing and more latterly into triathlon.

I know what it takes to balance work, life and training, particularly for the more mature athletes! Taking time to rest and recover is a key aspect of my 1-1 coaching.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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