Advanced 5 km training plan
Improve your speed and endurance with this structured training plan 💪
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👉 Method: polarized
👉 8-week plan
👉 Train 6 times a week
👉 Progression from 4.5 to 8 hours per week at peak training
👉 Includes a testing/evaluation session in week 1 and a re-testing/evaluation session in week 9 to properly assess training zones and improvement in fitness
♻️ Re-usable: Re use this plan for free unlimited times. Execute the plan, race or test for improvements and apply the plan again. The plan will adjust to your new training / speed level. It never gets easier, you get faster,
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Strength included: two gym sessions a week (Strength A and B for runners, 60 minutes: a squat day and a hinge day, with the loading progression written into every session).
Looking for other levels, distances, durations or a different focus?
View all my running training plans by clicking here.
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Why choose Triaperformance?
Our 2026-2027 certifications
Also included in All-Access ($39.99/month): all my English plans, TrainingPeaks Premium and the members tools. See All-Access
Triaperformance | IRONMAN U & ESCI Certified Coaching | Triathlon, Running, Cycling, Duathlon
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.