0–4 Week – 5K Speed Builder Plan – Zwift Treadmill Pace Plan – As Seen on YouTube

Run Faster, With Control

This repeatable 4-week block is built for athletes who want a structured, Zwift-friendly treadmill plan to drive a faster 5K.
Sessions are written in % Threshold Pace so they cue cleanly on Zwift and in TrainingPeaks, blending speed, control, and fatigue-resistance.

What You’ll Do

• Surge Sessions: Short, fast intervals above threshold to sharpen leg speed and cadence while staying smooth.


• Progressive 1 km Repeats: Pacing practice that builds from controlled to hard, teaching you to finish strong.


• Progressive Long Runs: Aerobic base with late pick-ups or finish surges to develop resilience and race-ready closing speed.

Time Commitment

Four runs per week. Approximate weekly training time:

• Week 1: ~2:50


• Week 2: ~2:55


• Week 3: ~3:00


• Week 4: ~3:05

The plan balances quality work with adequate recovery so you can train hard without burning out.
You can repeat the block or step up to a tougher cycle once you’ve banked consistent weeks.

Who It’s For

• Intermediate runners using a treadmill and Zwift who want a clear, repeatable 5K speed block.


• Athletes who prefer pace-based targets and crisp on-screen prompts.


• Triathletes building 5K speed without adding outdoor logistics.

How to Use

• Set your TrainingPeaks Threshold Pace from a recent hard 20–30 min effort or 5K result.


• Sync the plan to Zwift. Run by the on-screen cues; stay tall with quick, relaxed cadence.


• If in doubt, err slightly conservative early and progress across the block.

What You’ll Gain

• Improved running economy at high cadence and above-threshold speeds.


• Better pacing control and confidence to negative-split a 5K.


• Stronger finishes thanks to late-run surges and ramped efforts.

Meet Your Coach — Jen Coppock

Biomechanics coach, Team GB age-group triathlete, and sports injury rehabilitation student.
I specialise in clear, practical coaching that blends performance with injury-smart movement.
This plan gives you simple cues, purposeful structure, and the confidence to run your fastest 5K.

Note: Always train within your current fitness and health status. If you’re returning from injury or illness,
adjust intensities and consult a professional where appropriate.