12-Week Faster 5K Training Plan-
12-Week Faster 5K Training Plan-
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This plan assumes that you can and have ran a 5K previously. Use your previous time or personal best to gauge your efforts in this program. The workouts in this program are based in Heart Rate Zones and efforts. Heart Rate zones will be explained in this plan. Heart rate zones are guidelines, not rules, and your personal physiology/fitness level may vary. If you do not have a previous 5K time, use your best guess to estimate and base your heart rate zones and speed on perceived effort.
This plan starts with 45 minutes of running and peaks at 1:15hrs/min of running in a given session. The 12-week plan has 4x times a week running sessions with 2 days a week of cross training, which means 1 day off each week.
Each week there will also be 2 Running Drill Sets. These are meant to be performed prior to the Run workout for the day. These will help build speed and agility.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:04:00 | 01:30:00 |
|
Day Off
x2
|
—— | —— |
|
Other
x2
|
01:37:00 | 01:00:00 |
|
strength
x2
|
00:25:00 | 00:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:04:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
01:37:00 | 01:00:00 | |
|
|
00:25:00 | 00:15:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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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