Build a stronger 5K with a clear weekly plan
8 weeks • 4 runs/week • English • For runners with an established base
Turn regular running into purposeful preparation. Develop aerobic endurance, controlled threshold effort and race pacing through one focused quality session in each build week, easy runs and planned recovery. Created by Vietnam-based Gopeaks for runners training locally or abroad.
Is this your next step?
You are an adult running 3–4 times weekly for at least 6–8 weeks, around 15–25 km or 2–3 hours/week; you can run 40–45 minutes continuously and comfortably, and have already completed 5 km. This plan supports better training and execution; no sub-20, sub-25 or personal-best time is guaranteed.
What is inside
- 31 structured preparation runs based on your individual threshold pace, plus a 5 km race entry.
- Tempo 3 × 5 min; threshold 3 × 6 then 3 × 7 min; controlled VO₂ 5 × 2 min, with clear recoveries.
- 12 English guides covering weekly goals, setup, IF/TSS, adapting your schedule and race-day preparation.
- Recovery in week 4, reduced load in weeks 7–8 and a longest run of 60 minutes.
Time to fit your week
Weeks 1–7: 2h00–2h57/week. Week 8: 65 minutes plus the 5 km race and race-day warm-up/cool-down. Runs fall on Tuesday, Thursday, Saturday and Sunday; other days allow rest or gentle activity. Guidance covers missed sessions, hills and Vietnam's heat and humidity.
Start with confidence
- Preview the sample weeks and check the entry requirements.
- Apply the plan with your race on Sunday of week 8.
- Read START HERE and SETUP; set Run Threshold Pace from current ability.
- Follow each session on TrainingPeaks or a compatible device where supported. Log RPE and recovery; adjust rather than make up missed workouts.
% Threshold Pace refers to speed, not direct multiplication of min/km. IF/TSS are estimates based on your threshold. No universal race time, IF or TSS is assigned.
Support from Gopeaks
Coach Dieu Xuan Trung | Gopeaks
Plan selection, setup and use: hello@gopeaks.coach. Self-guided plan; 1:1 coaching, daily analysis, individual nutrition advice and TrainingPeaks Premium are separate. Complete beginners need a foundation first; postpone if ill or injured.
Choose your next step
Choose one main plan per cycle. For individual support, explore Gopeaks coaching; for learning, visit Gopeaks Academy. These websites primarily serve Vietnamese readers; services are separate from this purchase.
Triathlon coach and founder of Gopeaks in Ho Chi Minh City. A USA Triathlon Level II and TrainingPeaks Level 2 Coach, I help beginners and age-group athletes prepare for their first triathlon, improve race performance and build lasting fitness. My coaching combines structured training, performance analysis and practical guidance, with plans tailored to each athlete's goals, experience and available time.