A good plan for athletes just getting back into running but want to build up to be able to "race" or test themself over a 5k, after doing this plan you could move to do the RACE plan for your upcoming races.

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)