5km Training Plan

5km Training Plan

A progressive 5km training plan for semi-advanced athletes. This training will help you to run a new personal best after the 5 weeks.

DON’T SKIP ANY OF THEM

Rest if you have any unusual pains. Free training semi-advanced 5km training plan for both categories.

NB: You do it at your own risk!

Week 1

Morning  Evening
Monday 8km m 10km e
Tuesday 8km e 10km e
Wednesday 3x200m/200m, 4x400m/400m, 5x500m/200m walk + 200m jog sw 5km r
Thursday 8km m 12km m
Friday 10km t 10km e
Saturday 15km le
Sunday 10km r

 

Week 2

Days Morning Evening
Monday 12km m  8km e
Tuesday 3x3km/5min rest 5km easy
Wednesday 10km m 10km e
Thursday 15x200m/walk down (hill) 8km r
Friday 5x5min/2min f 10km r
Saturday 90minutes e
Sunday 60minutes e

 

Week 3

Days Morning Evening
Monday 10km t 50 minutes e
Tuesday 12km v = 6km wu + 6km s 60 minutes r
Wednesday 10km e 10km e
Thursday 7x1km/400m 8km e
Friday 8km e 5km e
Saturday 15km t
Sunday 45 minutes e

 

Week 4

Days Morning Evening
Monday 12km m 8km m
Tuesday 5×300-400m hill m/walk down 10km r
Wednesday 8km e 12km e
Thursday 10km m 8km e
Friday 20x400m/400m Gym/physical/rest
Saturday 20km m
Sunday rest

 

Week 5

Days Morning Evening
Monday 60minutes m 10km e
Tuesday 25x200m/200m 10km r
Wednesday 10km m 8km m
Thursday 4x10min/2min 10km e
Friday 60minutes m 45min e
Saturday 5km test run
Sunday 30 min e

 

Key:

E – easy run

M – moderate run

F – Fartlek

L – long run

T – tempo run

SW – speed work

T – track

H – hills

R – recovery

V – variations

WU – warm-up

S – speed

All speed work must start with warm up and cool down after.

The least warm-up in minutes must be 30-45minutes + drills + stretches and cool-down must be 10-15minutes

The least warm-up in km must be 3-4km + drills + stretches and cool down must be 1.5km – 2km.

More Training Plans Here

By Athleticshour

Sekyere Richard has had a 10-year involvement in the sport of athletics. He holds a Degree in Electrical and Electronics Engineering. 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 the 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 "Elton Ultra Marathon in Russia. Covered many races in Ghana including ECOWAS CAA Region II Championship and multiple road and track races in Ghana. In 2021, he launched the "Better Ghana Athletics Agenda", which will help support the race organisers, athletes and coaches in all directions.

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