9-week 5 km running preparation
A low-volume plan for established runners preparing for a 5 km road race. It combines comfortable aerobic running, controlled faster efforts, hills, threshold work and a race-week taper. Level 0 identifies the lowest-volume option in this plan family; it is not a couch-to-5 km programme.
Who this plan is for
Start only after several weeks of consistent, comfortable running, when you can run about 30 minutes continuously and are accustomed to five running days per week. New runners, runners returning after a long break and runners managing injury need a more gradual or individual programme. This generic plan does not include individual coaching or medical assessment.
Schedule and time
Weeks 1–8 contain five runs and two rest days, with easy or rest days between demanding sessions. Scheduled timed running ranges from about 2 hours 7 minutes to 3 hours 20 minutes before race week. Week 8 also includes a 6.8 km distance-based interval session, whose time is additional and depends on pace. Race week contains about 1 hour 17 minutes of scheduled running plus the 5 km race and your familiar race warm-up/recovery. Weekly time is therefore variable.
Intensity setup
Use a current validated running threshold in TrainingPeaks. Builder percentages refer to threshold speed, not a percentage applied directly to minutes per kilometre, and are not cycling FTP. For example, with threshold pace 5:00/km, 110% threshold speed is about 4:33/km. Working ranges are conservative generic guides; they do not establish individual Endurance Lab seven-zone physiological boundaries. Easy running stays conversational, RPE 2–3/10; faster work stays controlled at the stated session effort. Hills use RPE instead of flat-ground pace. The race-pace interval builder also uses RPE to keep walking recoveries distinct from running; its written work target is estimated current 5 km pace. No maximal sprint sessions are required.
Adaptation and recovery
Start toward the lower end of working ranges. Adapt pace to terrain, heat and fatigue. Replace the second faster session with easy running or rest when recovery is incomplete. Shorten distance-based sessions if they exceed recently tolerated session distance. Hold or repeat a week rather than catching up missed work. Stop for pain that changes your stride. Do not train through acute illness or concerning symptoms; chest pain, faintness or unusual severe breathlessness require stopping and urgent assessment.
What you need
Comfortable running shoes, safe routes, access to a moderate hill and a way to track time/distance. A compatible device can guide structured sessions; use the written effort and recovery instructions where device prompts are limited. RPE and training-zone reference PDFs are attached to the calendar entries.
Learn more and optional testing
Endurance Lab resources and blog. Optional remote INSCYD PPD testing is a separate service and is not included in the plan. Enquire at info@endurancelab.ie.
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As a Head Coach of ENDURANCE LAB, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!