Plan Goal: Run your fastest 5K ever and smash your personal best!

This advanced 8-week plan is crafted for experienced runners aiming to sharpen speed, elevate endurance, and maximise race-day performance. You’ll target lactate threshold, VO₂max, and neuromuscular efficiency with focused sessions, while fine-tuning your pacing, mental sharpness, and race execution. With 5–6 high-quality runs per week, you’ll push your limits, build race-specific fitness, and arrive on the start line primed to perform.

Every session is structured with clear pacing guidance, purpose, and focus, ensuring you develop both the aerobic power and race-day sharpness needed to deliver your best 5K yet.

Perfect for: Competitive runners, seasoned racers, or anyone with a strong running base aiming to achieve a 5K PB or reach a new performance level.

To support your training and help you peak with strength and resilience, we recommend (optional) adding complementary work alongside your run plan:

✅ Strength & Conditioning: Boost running economy, reduce injury risk, and build finishing power.
✅ Mobility & Recovery: Support joint health, optimise movement efficiency, and speed up recovery between tough sessions.
✅ Cross-Training / Functional Fitness: Maintain aerobic conditioning and develop full-body athleticism without overloading the run volume.

These are optional but highly recommended to build a complete, race-ready athlete.

Need help weaving these extras into your running schedule? Reach out — we’re here to help you crush your 5K goals!