12-Week 5K PR Training Plan (Set A New PR)
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This plan is designed for an intermediate to advanced-level runner and someone with a few 5Ks under his/her belt, who is now looking to chase a PR! I have used it with great success. It contains a mixture of both distance and timed runs, and a great variety of workouts. The emphasis of this plan is quality of workouts over quantity of miles, or in other words, intensity over training volume.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:22 hrs||0:55 hrs|
|1:00 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:22 hrs||0:55 hrs|
||1:00 hrs||1:00 hrs|