5 Weeks to a Faster 5k Training Plan (BEGINNER 5week Plan -Start Any Monday) 26-30min 5k

Average Weekly Training Hours 02:48
Training Load By Week
Average Weekly Training Hours 02:48
Training Load By Week

“Training for excellence, with excellent training.”

Fartlek Session5 weeks of training is all you need to do to smash your current 5km time significantly. On average following this programme runners improve by 2 minutes and 51 seconds (7.5%). Some people have improved by more than 5 minutes following this programme!!!

Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is the Red programme for runners that take between 26 & 30 minutes to run 5km.


  • Black sub 18min runners

  • Blue 18-22min runners

  • Green 22-26min runners

  • Red 26-30min runners

  • Yellow 30min+ runners


*If you run the 5km Time Trial on day one and run faster (or slower) that puts you into a different group, touch base with me and we can arrange for you to get the correct programme at no extra cost.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 5 weeks long this programme can start anytime. Each week includes 4 runs and a stretching session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to run 5km non-stop and up to 60 minutes in longer sessions.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for other Running Races (from 5k to marathon), too.

Sample Day 3
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 5
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 10
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 12
0:40:00
52.8TSS
Run - Steady 40min (Pace)

40min Level II; 10min Stretching

Sample Day 17
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 24
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 31
0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Ray Boardman
|
QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.