This 16‑week plan is designed for runners who already run 2 to 3 times per week and want to take their 5K to the next level – improving their time, building consistency, and feeling stronger.
The structure is simple and challenging in just the right way, so you can progress without burning out:
- 3 run sessions per week with a mix of paces, short intervals, and progressions in Zones 2–5 to improve both endurance and speed
- 1 strength session per week (Strength A and Strength B) to build stronger legs and core, refine technique, and reduce injury risk
- 2 mobility sessions per week to prepare your body and help you recover better between workouts
- 1 rest day per week to consolidate your gains
Weekly layout:
Mon Mobility | Tue Run (intervals/pace) | Wed Strength | Thu Run (Z2/Z3, fartlek or progressive) | Fri Mobility | Sat Rest | Sun Run (Z2/Z3, longer and more specific sessions).
You also get a runner’s glossary and an intensity guide using RPE (1–10) and heart rate zones, so you can master Zones 1–5 and adapt the plan to your reality.
This plan is perfect for:
Runners who can already complete 5K and want to improve their time or prepare for 10K.
Athletes training 2–4 times per week who want more structure without losing flexibility.
For quick questions, you can email: geral@lacoachdiana.com.
Running & triathlon coach focada em ajudar iniciantes e intermédios a completar e melhorar tempos em 5K, 10K e provas de endurance. Trabalho com planos estruturados no TrainingPeaks, força específica para corrida e mobilidade, para que consigas treinar com método, prevenir lesões e encaixar o treino na tua rotina real.