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

Author

Coach Mwangi

Length

12 Weeks

Typical Week

2 Day Off, 4 Run, 1 Strength

Longest Workout

14 miles

Plan Specs

running 5km intermediate advanced time goal strength

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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Summary

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.

Stats

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

Back to Plan Details

Sample Day 1

4mi
Easy Run

4 miles at an easy pace.

Sample Day 2

3mi
Easy Run

3 miles at an easy pace.

Sample Day 3

3mi
Hill Repeats

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

Sample Day 5

1:00:00
Weights

An hour of light to moderate weight training.

Sample Day 6

0:50:00
Long Run

An easy run, for time rather than for distance.

Sample Day 8

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 9

1:00:00
Weights

An hour of light to moderate weight training.

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

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