This structured 8-week plan is designed to help you achieve a personal best in the 5K by combining heart rate zone training with the MAF (Maximum Aerobic Function) method. Ideal for intermediate runners or motivated beginners, it begins with testing to establish your personal heart rate zones and uses both aerobic and anaerobic sessions to build smart, sustainable speed.
Plan Structure:
Weeks 1–5: Aerobic base-building with the MAF method, plus tempo runs and structured intervals
Weeks 6–7: Sharpening phase with reduced volume and higher quality efforts
Week 8: Taper week with a final race effort (Parkrun or official race)
What’s Included:
MAF guide and instructions on how to apply it to your training
1x weekly full-body strength session (gym-based) to build power and resilience
1x weekly mobility session focused on hips, glutes, and flexibility
Mental preparation tips, nutritional support, and race-day guidance
Session-by-session instructions: heart rate zones, RPE, and time-based cues
Recommended for runners who:
Can run 30 mins continuously at a low intensity (Zone 2)
Are comfortable using free weights and gym machines
Have access to a well-equipped gym
Can commit to 4-6 sessions per week including running, strength, and mobility
This plan develops your endurance, speed, and strength using a proven, performance-based structure, all while helping you avoid overtraining and burnout.