This periodised 6 week plan is aimed at improving your 5 Km Race time. The plan builds in volume for the first four weeks, before a gentle 2 week taper leading into your 5 Km race.

Aimed at runners who are already capable of running a 5Km race, but are looing to improve their performance.

The workouts are structured in a way that you will build both aerobic fitness and 5 Km specific speed endurance. The workouts are built on a mix of Threshold Heart Rate and Threshold Pace based intensity limiters, specific to your current abilities.

If you are targeting a specific time, get in touch and I can have a look at where you are and if we can modify the plan to accommodate your time goal. Additionally if you are unsure if your thresholds are correct, or want some guidance on understanding your pace and heart rate thresholds, drop me an e-mail.

The plan comprises of 4 workouts per week, but recognises that doing 4 workouts may be unachievable every week so one of the workouts is optional.

I hope you enjoy the plan.