12-Week 5K PR Training Plan (Set A New PR)
12-Week 5K PR Training Plan (Set A New PR)
Author
Coach Mwangi
Length
12 Weeks
Plan Description
This plan is intended for an intermediate to advanced-level runner and someone with a few 5Ks under their belt, who is now looking to chase a new PR! I have used it with great success. It contains a mixture of both distance and timed runs, and a great variety of workouts, with the emphasis on quality of workouts over quantity of miles, or in other words, intensity over training volume.
PLEASE NOTE: some of the runs are for time and some for distance. Therefore the time and distance for those weeks will be within a range and may not be reflected in the mileage and time summary charts for this plan.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
00:23:00 | 00:55:00 |
Day Off
x2
|
—— | —— |
Strength
x1
|
01:00:00 | 01:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
00:23:00 | 00:55:00 | |
|
—— | —— | |
|
01:00:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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