Plan Goal: Step up your 5K running and aim for a time goal!

This 8-week plan is built for runners with some experience who want to improve their pace, consistency, and race-day execution. We’ll blend aerobic running with tempo work and controlled intervals to build speed and endurance. Long runs and strides support aerobic development, while optional mobility and recovery work keeps you moving well. You’ll feel prepared, confident, and ready to chase a 5K time goal by race week.

Perfect for: Runners with some experience aiming to get faster or return to 5K racing.

To support your running and keep your progress moving forwards, we recommend (optional) adding some complementary training alongside your run plan.

Including a little extra work in these areas can really help your overall performance and recovery:

✅ Strength & Conditioning: Build resilience, improve posture, and reduce injury risk.
✅ Mobility & Recovery: Support joint health and flexibility, and aid recovery between runs.
✅ CrossFit / Functional Fitness: Boost full-body fitness, power, and endurance in a varied, fun way.

These are entirely optional, but they’re a great way to build a stronger foundation around your running!

If you’d like guidance on how to combine them with your running plan, just reach out — we’re here to help.