5k race plan
5KModerate
- Weeks
- 28
- Runs/wk
- 6
- Peak km
- 60
medium training plan difficulty
Schedule
Week 137 km
Mon
Easy6.4 km
Tue
Easy6.4 km
Wed
Easy4.8 km
Thu
Easy6.4 km
Fri
Easy6.4 km
Sat
Easy6.4 km
SunRest
Week 247.6 km
Mon
Easy8 km
Tue
Easy8 km
Wed
Easy8 km
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Easy9 km
SunRest
Week 358.1 km
Mon
Easy9.7 km
Tue
Easy9.7 km
Wed
Easy9.3 km
Thu
Easy9.7 km
Fri
Easy9.3 km
Sat
Long10.5 km
SunRest
Week 460.2 km
Mon
Easy9.5 km
Tue
Easy9.7 km
Wed
Tempo9.7 km
Thu
Easy9.7 km
Fri
Easy10.5 km
Sat
Long11.3 km
SunRest
Week 544.7 km
Mon
Easy6.4 km
Tue
Easy8 km
Wed
Tempo9.7 km
Thu
Easy9 km
Fri
Intervals6 x 400m
Sat
Easy9.2 km
SunRest
Week 651.2 km
Mon
Easy9.7 km
Tue
Easy9.7 km
Wed
Tempo9.7 km
Thu
Easy8 km
Fri
Intervals6 x 400m
Sat
Long11.7 km
SunRest
Week 754.7 km
Mon
Easy10.5 km
Tue
Tempo9.7 km
Wed
Easy8.7 km
Thu
Easy10.8 km
Fri
Intervals4 x 800m
Sat
Long11.9 km
SunRest
Week 843.5 km
Mon
Easy6.4 km
Tue
Easy4.8 km
Wed
Tempo8 km
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Long9.7 km
SunRest
Week 953.9 km
Mon
Easy10.1 km
Tue
Tempo10 km
Wed
Easy9.7 km
Thu
Easy9.7 km
Fri
Intervals4 x 600m
Sat
Long12.1 km
SunRest
Week 1052.9 km
Mon
Easy9.7 km
Tue
Tempo9.7 km
Wed
Easy10.1 km
Thu
Easy8 km
Fri
Intervals4 x 800m
Sat
Long12.2 km
SunRest
Week 1159.4 km
Mon
Easy9.7 km
Tue
Easy9.7 km
Wed
Tempo10 km
Thu
Easy9.7 km
Fri
Easy8 km
Sat
Long12.4 km
SunRest
Week 1250.4 km
Mon
Easy9.7 km
Tue
Tempo9.7 km
Wed
Easy8 km
Thu
Easy8 km
Fri
Intervals6 x 400m
Sat
Long12.6 km
SunRest
Week 1353.9 km
Mon
Easy10 km
Tue
Tempo10.3 km
Wed
Easy8 km
Thu
Easy9.7 km
Fri
Intervals4 x 800m
Sat
Long12.7 km
SunRest
Week 1448.3 km
Mon
Easy8 km
Tue
Easy6.4 km
Wed
Tempo8 km
Thu
Easy9.7 km
Fri
Easy6.4 km
Sat
Long9.7 km
SunRest
Week 1555.5 km
Mon
Easy9.7 km
Tue
Tempo10.5 km
Wed
Easy9.7 km
Thu
Intervals4 x 800m
Fri
Easy9.7 km
Sat
Long12.9 km
SunRest
Week 1652 km
Mon
Easy9.7 km
Tue
Tempo10.8 km
Wed
Easy8 km
Thu
Intervals2 x 1200m
Fri
Easy8 km
Sat
Long13 km
SunRest
Week 1747.5 km
Mon
Easy10.5 km
Tue
Easy6.4 km
Wed
Easy4.8 km
Thu
Easy8 km
Fri
Easy8 km
Sat
Long9.7 km
SunRest
Week 1845.4 km
Mon
Easy9.7 km
Tue
Tempo10 km
Wed
Easy8 km
Thu
RaceRace
Fri
Easy8 km
SatRest
Sun
Easy9.7 km
Week 1943.5 km
Mon
Easy9.7 km
Tue
Easy8 km
Wed
Easy8 km
Thu
Easy9.7 km
Fri
Easy8 km
Sat
RaceRace
SunRest
Week 2038.6 km
Mon
Easy10.5 km
Tue
Easy8 km
Wed
Easy9.7 km
Thu
Intervals4 x 200m
Fri
Easy9.7 km
Sat
RaceRace
SunRest
Week 2138.6 km
Mon
Easy9.7 km
Tue
Intervals4 x 400m
Wed
Easy9.7 km
Thu
Easy8 km
Fri
Easy9.7 km
Sat
RaceRace
SunRest
Week 2254.7 km
Mon
Easy9.7 km
Tue
Easy9.7 km
Wed
Easy8 km
Thu
Easy8 km
Fri
Easy9.7 km
Sat
Easy9.7 km
RaceRace
SunRest
Week 2359.9 km
Mon
Easy9.7 km
Tue
Easy6.4 km
Wed
Easy11.3 km
Thu
Easy9.7 km
Fri
Easy9.7 km
Sat
Long13.2 km
SunRest
Week 2451.8 km
Mon
Easy6.4 km
Tue
Easy8 km
Wed
Tempo9.7 km
Thu
Easy6.4 km
Fri
Long13.2 km
Sat
Easy8 km
SunRest
Week 2541.8 km
Mon
Easy9.7 km
Tue
Easy10.5 km
Wed
Intervals5 x 800m
Thu
Easy8 km
Fri
Easy9.7 km
Sat
RaceRace
SunRest
Week 2646.7 km
Mon
Easy9.7 km
Tue
Easy9.7 km
Wed
Long9.7 km
Thu
RaceRace
Fri
Easy8 km
Sat
Easy9.7 km
SunRest
Week 2745.1 km
Mon
Easy8 km
Tue
Easy9.7 km
Wed
Tempo8 km
Thu
Easy9.7 km
Fri
RaceRace
SatRest
Sun
Easy9.7 km
Week 2841.8 km
Mon
Easy6.4 km
Tue
Easy9.7 km
Wed
Easy8 km
Thu
Easy9.7 km
Fri
Easy8 km
Sat
RaceRace
SunRest