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.