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Run Plan: 8wk 5k Run Plan Includes Build and Prep Phases


Mark Kotarski, MEd, RCEP Founder of Kotarski Endurance Training, LLC


8 Weeks

Plan Description

This plan will build speed and contains a prep period leading up to race day.

A rest day is included each week.

Plan includes speed, tempo and long base sessions. Training volume starts at 2hrs & 53min and peaks at 3hrs & 50min. In addition, 3x's/wk core is recommended during the 8wk period.

The user must have completed 1 5k 12 months prior to using this plan and be injury free.

The plan includes email support from Kotarski Endurance Training, LLC founder Mark Kotarski, MEd, CES contact Mark at or 484-995-3915

Note: "No pain, No strain" If any pain develops consult a healthcare professional.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
03:05:00 01:15:00
Strength x3
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:05:00 01:15:00
—— ——
Day Off
—— ——

Training Load By Week

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

$49.99 - Buy Now