12-Week 5K PR Training Plan (Set A New PR)

Average Weekly Training Hours 01:23
Training Load By Week
Average Weekly Training Hours 01:23
Training Load By Week

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.

Sample Day 2
4mi
Easy Run

4 miles at an easy pace.

Sample Day 3
3mi
Easy Run

3 miles at an easy pace.

Sample Day 4
3mi
Hill Repeats

1 mile easy warm-up run
8 x 200m hill repeats
1 mile easy cool-down

Sample Day 6
1:00:00
Weights

An hour of light to moderate weight training.

Sample Day 7
0:50:00
Long Run

An easy run, for time rather than for distance.

Sample Day 9
6.5mi
2-Mile Repeats

1 mile warm-up run
2 x 2 miles @10K pace w/1:30 jog recovery in between the 2-mile repeats
then
5 x 200m @5K pace w/30 seconds standing recovery in between
5 minutes cool-down run

Sample Day 10
1:00:00
Weights

An hour of light to moderate weight training.