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Cairns 50 - Fastest 5k

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Cairns 50 - Fastest 5k


Joshua Duff

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10 Weeks

Plan Description

This FASTEST 5K plan is a 10 week program that is designed for those looking to bust through specific 5km time barriers, particularly the 20 minutes, 25 minute and 30 minute barriers.

It is expected someone taking on this program has some running experience over at least the 5km distance and has been consistently running for at least 3-6 months.

The program includes aerobic running and aerobic endurance sessions to build the appropriate aerobic conditioning for success over the 5k distance. It also includes threshold and speed sessions to gain the anaerobic capacity, neuromuscular connections and speed needed to run fast over 5k. This is supplemented with S&C to build a strong, robust and resilient running body.

Most weeks include 5 sessions with a structured program of foundation, build and recovery weeks before a short taper in to race day.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x5
00:46:00 00:30:00
Run x5
03:48:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
00:46:00 00:30:00
03:48:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

Joshua Duff

Smurf & Smurfette Endurance and Recovery

Online triathlon and run coaching for beginners through to world championship level athletes. Programs for short course to Ironman triathlon and middle to long distance runners. You can find out more by visiting or by listening to our podcast at

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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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