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8 week 5K to 10K Base Building Plan (with Zones)

Browse More Plans

8 week 5K to 10K Base Building Plan (with Zones)


Michele Pettinger, RRCA Level II Certified Running Coach and Head Coach at P3Running

All plans by this Coach


8 Weeks

Plan Description

This 8 week base building plan can be used by the beginner to the advanced athlete that has a base of at least 15 miles a week. It is a perfect plan for deepening your base before introducing speed, so it can be used by a newer runner, a runner at the beginning of their racing season, or a runner returning from injury.

If you are just starting out and do not have this base yet, I recommend the P3Running 12 week - 5K - Beginner Run/Walk training plan and/or the P3Running 8-week Beginner 5K training plan. This plan is a perfect lead up to the P3Running 8-week Intermediate Plan that focuses more on developing speed.

The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.

Coach Michele offers one, 15-minute complementary phone call to answer questions.

Coach Michele is an RRCA Level II Certified Running Coach and a Certified Specialist in Fitness Nutrition (ISSA). Her personal running endeavors include distances ranging from 5Ks to 100 miles, and she has coached several athletes to personal bests and finishes at all distances.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
21mi 8mi
Day Off x2
—— ——
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
21mi 8mi
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Michele Pettinger

P3 Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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