5 Weeks Intensive 5km Training Plan For Amateurs Athletes (Advanced)

5 Weeks Intensive 5km Training Plan For Amateurs Athletes (Advanced)

Weeks Mon Tue Wed Thu Fri Sat
Week 1 m-50 min (ea) 8km (ea) 30 min easy 45 min (rec) 30 min (mod) 45 min (mod)
e-40 min (mod) 12×400m/400 5×3min/1min min (fart) 15×60 secs (hill rep) 15×300m/300m rest
Week 2 40 min (ea) 6×800m/3min 50 min (ea) 10 km (ea) 30 min (ea) 60 min (ea)
30 min (ea) 45 min (rec) 25 min (tem) 30 min (mod) 6km (test) rest
Week 3 5 km (mod) 30 min (ea) 60 min (rec) 30 min (ea) + 10×60sec (hill rep) 30 min (ea) 10km (tem)
30 (ea) 15×400m/400m 45 min (mod) 8km (tem) rest rest
Week 4 60 (ea) 6×1km/3min 40 min (mod) 10×2min/1min


30 min (tem) 60 (tem)
40 min (rec) 30 min (ea) 3km (test) 45 min (ea) 45 min (ea) rest
Week 5 40 min (mod) 5×800m/400m 40 min (ea) + 5×200m/200m 40 min (ea) 30 min (ea) + strides Race day


The advanced 5 weeks 5km training plan will be very intensive. The training cycle will be done twice daily, that is, Morning and Evening sessions. The goal will depend on the individual level but an advanced athlete must have run at least 5km already. The training plan will help you to better your time within the next 5 weeks. Never miss any training day because running is a gradual process and it takes time before you can take some time from your personal best. When you follow this training plan according to a new personal best time awaits you. We also have beginners, amateurs, and semi 5km training plans. 5 weeks intensive 5km training plan for amateurs athletes (advanced).


General Key

*m* morning

*e* evening

*min* minutes. The time you run indicates the minutes, you can use your normal watch or phone to determine your time

*km* kilometres. It is the distance you running. Now we have a lot of running watches which we used to calculate the distance. If you not having the running watch you can use your phone. You can also calculate the same distance in miles.


*ea* easy run. This type of run must be free and you shouldn’t rush. You can move at any pace you wish. But you must feel comfortable and can chat with your teammates while running.

*m* metres. It is mostly used for short distances and for tracks measurements.

*rec* recovery run. The recovery run is very important for all athletes. It helps to prevent injury and also reduces the load from the legs. It also helps to build your whole system for running.

*mod* moderate. The moderate run is a steady running pace that the athletes use to determine his/her running style. This is not speed work but must be faster than easy run.

*tem* tempo run. The tempo run is a specific speed type of speed workout. The tempo run varies according to your level but it’s a continuous steady pace running. Tempo runs have no rest when you start and you finish at the same pace or higher but the pace doesn’t decrease. Tempo runs are mostly used to determine race day pace.


*hill rep* hill repetition. Is the same as a speed workout, you will find a piece of the slope of hills and run-up. We also have downhills speed work but it’s not often. The hill repetitions are sometimes used to replace the gym work supposedly you don’t have some in your area.

*fart* fartlek. The fartlek is also speed work but often done on the road. In this type of workout, you start one for speed and after rest with an easy run and continue till the duration of the sets.

*test run* the pace must be the same as in a competition. It is used to check whether training is going on well or not. The test run is the same as the class test in class. But don’t be discouraged when your test run doesn’t go well as planned. There is always room for improvement.

Week 5 training will be done once a day. The athlete can choose to train either in the morning or in the evening.


Note: Don’t train while injured or feeling any pains, dizziness, or any abnormalities in your body. Rest for at least 2-3 days and start again. But if the injury still persists after resting, you can leave us a message.

All speed work must begin with a warm-up and cool. At least 10-15 minutes, stretch and some for both warm-up and cool down. The warm-up must also include some strides. Make sure your body is ready for the workout ahead.

You can add the gym session during your easy run days but must not be often at least once a week. It could be either morning or evening.


By Athleticshour

Sekyere Richard has had a 10-year involvement in the sport of athletics. He holds a Diploma in Physical Fitness. Sekyere has experienced the sport as a middle/distance athlete, coach, and now journalist and blogger. Sekyere has published several articles on athletics from Ghanaian Athletics to World Athletics. He currently owns and manages the content and marketing development of Athletics Hour. "I am passionate about sports, love writing and interviewing, traveling, and meeting new athletes and coaches. I like to expose the hidden talents in the youth and I am always in search of talents across Ghana". I have volunteered in one of the biggest ultra-marathons in the world "The Elton Ultra Marathon in Russia. Covered many races in Ghana including ECOWAS CAA Region II Championship and multiple roads and track races in Ghana. In 2021, he launched the "Better Ghana Athletics Agenda", which will help support organisers, athletes and coaches in all directions.

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