You completed your first 5K. Now you want to run faster.

This 8-week plan is designed for newer runners who can already run 5K continuously and are ready to add structure, speed, and confidence to their training. You do not need to be an experienced runner, but you should be comfortable running 3 times per week before starting.

The plan includes 4 runs per week, with a mix of easy running, strides, intervals, tempo work, hill strength, long easy runs, and a final 5K race or time trial. Workouts are written using RPE so you can train by effort without needing complicated pace zones.

This plan is ideal for runners who have finished their first 5K, Parkrun athletes, recreational runners, sprint triathletes, or anyone who wants to move from “I can finish” to “I can run this stronger.”

By the end of the plan, you should have better pacing, improved speed, stronger running confidence, and a clearer understanding of how to train with purpose.

To complete this plan, you should be able to:
- Run 5K continuously without walking
- Run 3 times per week comfortably
- Commit to 4 runs per week during the plan
- Complete one longer easy run of 40-55 minutes
- Use RPE to guide effort

You will need:
- Comfortable running shoes
- A GPS watch or running app is helpful but not required
- A safe route, track, treadmill, or measured path for interval sessions
- Optional basic strength equipment, though bodyweight is enough
______________________________________________________________________

Learn more: www.rapidsnailracing.com
Contact us: coaches@rapidsnailracing.com

Leave your email address at checkout to be included in our newsletters.