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.