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5km PR in 12 Weeks


Sam Taylor

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12 Weeks

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Plan Description

This Program is designed to help you PR your next 5km in 12 weeks of specific training.

This plan is a 7x a week running program to excel specifically in the 5km race distance.

This program can be applied to a Triathlon Training Program for Sprint or Olympic Distance Racing.

During this program, you will have 2-3x weekly strength training, 1-2x weekly track workouts.

This program is designed to increase your Anaerobic Threshold, power output, and technique in a 12 week period before a Saturday or Sunday 5km Priority A Race Event.

Since this program uses % to Pace and includes a relatively quick ramp up period I would say this plan is more directed at Intermediate and Advanced Level Athletes.
However, as a dedicated Beginner you can use this program.

This plan is from Taylored Tri Training out of Boulder, Colorado.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:22 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:22 hrs 1:30 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Sam Taylor

Taylored Tri Training

Taylored Tri Training is a Boulder-based triathlon and running coaching company.
Whether you are entering your first triathlon, or racing as a professional triathlete, Taylored Tri has the resources to help you complete or PR on any course length.
Taylored Tri focuses on a holistic approach to training which includes strength training, swim/bike/run training, and nutrition to enhance the athletes performance.