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5k Race Preparation Plan [SAMPLE]

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5k Race Preparation Plan [SAMPLE]


Richard Akers

All plans by this Coach


1 Week

Plan Description



This plan is designed to be the next step up from our 5k Builder and therefore, it is assumed that you can comfortably run for at least 30-minutes without stopping. In this plan we will introduce a greater level of structure and introduce you to the higher intensity training that will help you go from completing a 5k, to setting a time you're really proud of.

The build in this programme is purposefully conservative. Your muscles and cardiovascular system may well develop faster than the build in the plan, however, your soft tissue and joints take a much longer time than your muscles and cardiovascular system to develop. The goal therefore, is to build your fitness whilst keeping you injury free because the introduction of higher intensity training can be fraught with the risk of injury. Consequently, it is strongly recommended that you do not exceed what is in the plan. Adding in extra low-impact cardio should be fine, but extra running would not be wise.

It is absolutely key that you take your recovery and strength training just as seriously as your run sessions. We strongly recommend stretching after EVERY session and have provided a stretch protocol for this purpose. Stretching after every session will help prevent build up of tension and ensure you are ready for the next session. It can have a negative impact on your motivation and consistency if you are still stiff and achy from your previous session and consistency is the key factor in you getting fitter and reaching your goals:

Dynamic Stretch Routine - this is to be used the run warm-up (after the first 10-15 mins):

Static Stretch Routine - this is to be used after EVERY run session:

In addition to regular stretching, it is important you also follow an appropriate strength training routine to help mitigate the injury risk. Please note, we have a FREE Tuesday evening S&C Workshop, which is designed specifically for endurance athletes and will help you build strength, muscular balance and mobility in all the right areas. Have a look at the RIAK ONLINE page on our website for more info about these sessions and to book on -

You will note that in this plan the efforts in the sessions are described according to RPE. This in short means and effort out of 10, 10 being an all-out sprint.

To better understand how the RPE scale works and to help gauge your efforts, please see the chart attached to the welcome note in the plan.

In order to follow these plans, you will need at least a free Training Peaks account.

We would recommend purchasing a Training Peaks premium subscription for the duration of this plan to enable you to move your sessions around to suit and so that you can more easily interpret and collate your data in-line with the instructions in this plan.

The goal of this plan is not to allow you to just run a 5k. It is to enable you to run a 5k with confidence and strength. Therefore, by the end of the plan we will give you an introduction to more structured training and in particular, Tempo run sessions, which are a fantastic session type for lifting your aerobic threshold. Hopefully, once you get to the end of the plan and are feeling strong, these Tempo sessions will provoke your interest in progressing further and starting to improve on where you have gotten to. If at this point you are interested in another plan, please remember we offer bespoke training plans and coaching relationships, which could take you to the next level.

Best of luck and remember to listen to your body and look after yourself! We're looking for consistency, not perfection.

The RIAK Team

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:47:00 00:37:00
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:47:00 00:37:00
—— ——

Training Load By Week

Richard Akers

RIAK Fitness

Our speciality is helping people find balance between their training and the rest of life’s stressors, whilst preparing them to achieve their goals.  

We are often asked if we only support advanced level athletes. In truth, it doesn’t matter if you are preparing for the Ironman World Champs, doing your first bike race or simply looking to get fitter, we have have a coaching relationship for you because we thrive off working with a range of athletes.

Check out our FREE online workouts!

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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