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.
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The structure is simple and challenging in just the right way, so you can progress without burning out:
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- 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).
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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.
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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.
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For quick questions, you can email: geral@lacoachdiana.com.