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12 Week Base to 5k Speed Plan - Running

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12 Week Base to 5k Speed Plan - Running

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Mark Cullen

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


This 12-week program is designed for CrossFit athletes, hybrid athletes, and triathletes who want to build a bigger aerobic engine without compromising strength training. The goal is simple: improve your endurance, durability, and efficiency so you can express more power and speed later in the season, both in the gym and in endurance races.

Who This Plan Is For

• CrossFit athletes who want better rowing, running, and machine capacity
• Hybrid / HYROX athletes looking to improve sustained power output
• Triathletes in their early-season base phase
• Anyone who wants structured bike + run training that fits seamlessly around strength work
• Commit to ~3-5h of endurance training per week

What This Plan Builds

• Aerobic base + zone repeatability
• Better recovery between efforts
• Faster run pacing and improved cycling endurance
• Lower heart rate for the same work
• Improved efficiency, mechanics, and durability
• A smoother transition into threshold & VO2 blocks

Training Structure

Each week includes:
✔ 3-4 run sessions (easy aerobic runs, strides, progressive efforts)
✔ Flexibility to place workouts around your other schedules
✔ Gradual volume progression to avoid injury or overload
✔ Clear intensity distribution based on your baseline tests

Baseline Testing Required

Before starting Week 1, complete:
• Run time trial (3K–5K) or a recent race performance

Equipment Needed

• Running shoes + GPS watch
• (Optional) HR monitor for additional data - chest or arm strap (wrist GPS isnt very accurate)

Plan Outcomes

By the end of 12 weeks, you will:
• Have a deeper, more durable aerobic base
• Be able to hold power and pace more efficiently
• Recover faster between CrossFit sessions
• Be ready for the next phase — threshold, race prep, or competition prep
• Feel fitter across ALL modalities

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:27:00 01:05:00
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:27:00 01:05:00
Strength
—— ——

Training Load By Week



  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

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