Ready to Take Your 5K to the Next Level?

This plan will help you improve your performance, sharpen your running skills, and achieve a new personal best.

The Benefits for You

• Run Your Best 5K: Build on your current fitness to cross the finish line stronger and faster.


• Boost Endurance & Speed: Improve stamina and pacing with structured, progressive training.


• Prepare with Confidence: Arrive at race day feeling ready to excel.

Targets of the Plan

• Achieve a new 5K personal best with focused training.


• Build speed, endurance, and race-day readiness.


• Feel confident and strong on race day.

Structured Progression

• Weeks 1–4: Lactate threshold and endurance. The first block focuses on improving your lactate threshold to build speed endurance.


• Weeks 5–8: VO2 max, race pace, and tapering. Sharpen your VO2 max and race pace, with the last two weeks dedicated to tapering and peaking for race day.

Key Features

• Performance-Focused: Sessions designed to enhance endurance, pacing, and race-day readiness.


• Time-Efficient: With 4 runs per week, this plan balances effective training with your busy schedule.


• Flexibility & Adaptability: Weekly guidance to swap sessions for club runs or adjust as needed.


• Smartwatch Compatibility: Real-time tracking and feedback ensure precision in every workout.

Who Is This Plan For?

• Intermediate Runners: Designed for runners with some experience looking to improve their performance and hit new goals.


• PB Chasers: Perfect for those aiming to achieve their fastest 5K yet with a structured, progressive approach.


• Time-Conscious Runners: Ideal for athletes seeking effective training that fits into a busy schedule with four runs per week.

You should be able to run for 40 minutes before starting this plan.

What You Get

• 8 weeks of detailed training, designed for efficiency and impact.


• 4 sessions per week, including endurance, speed, and race-specific workouts.


• A fully integrated training calendar for seamless scheduling.


• Email support whenever you need help or motivation.

Your Journey Starts Here

This plan isn’t just about running a 5K; it’s about refining your skills, boosting your confidence, and reaching your next level. Every session has a purpose, and every step brings you closer to your personal best.