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


Coach Mwangi

No Ratings


12 Weeks

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.

Plan Description

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
Day Offx2
—— ——
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:22 hrs 0:55 hrs
Day Off
—— ——
1:00 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices