running.org

Competitive 5K Program

C
by CoolRunning.com
5KHard
Weeks
12
Runs/wk
7
Peak km
92

A training schedule for competitive runners who want to improve performance in the 5K race distance.

Schedule

Week 159.5 km
Mon
Easy9.7 km
Tue
Intervals8 x 400m

5k pace. 1-2 minutes rest between reps.

Wed
Easy11.3 km
Thu
Easy11.3 km
Fri
Hills9 reps

200m hill. 5k pace.

Sat
Easy8 km
Sun
Easy16.1 km
Week 277.2 km
Mon
Easy9.7 km
Tue
Intervals6 x 800m

5k pace. 1-2 minutes rest between reps.

Wed
Easy11.3 km
Thu
Easy11.3 km
Fri
Tempo12.9 km

Fartlek. Distance includes 1 mile warm up/down.

Sat
Easy8 km
Sun
Easy19.3 km
Week 370.8 km
Mon
Easy12.9 km
Tue
Intervals3 x 1600m

5k pace. 1-2 minutes rest between reps.

Wed
Easy14.5 km
Thu
Easy14.5 km
Fri
Hills9 reps

200m hill. 5k pace.

Sat
Easy8 km
Sun
Easy16.1 km
Week 491.7 km
Mon
Easy12.9 km
Tue
Intervals8 x 800m

5k pace. 1-2 minutes rest between reps.

Wed
Easy14.5 km
Thu
Easy14.5 km
Fri
Tempo12.9 km

Fartlek. Distance includes 1 mile warm up/down.

Sat
Easy8 km
Sun
Easy22.5 km
Week 576.4 km
Mon
Easy16.1 km
Tue
Intervals10 x 400m

5k pace. 1-2 minutes rest between reps.

Wed
Easy12.9 km
Thu
Easy12.9 km
Fri
Hills8 reps

500m hill. 5k pace.

Sat
Easy11.3 km
Sun
Easy19.3 km
Week 649.1 km
Mon
Easy16.1 km
Tue
Intervals6 x 400m

Fast. 5k pace - 15 seconds. 1-2 minutes rest between reps.

Wed
Easy11.3 km
Thu
Easy11.3 km
Fri
Hills10 reps

200m hill. 5k pace.

Sat
Easy8 km
Sun
RaceRace
Week 782 km
Mon
Easy12.9 km
Tue
Intervals4 x 1600m

5k pace. 1-2 minutes rest between reps.

Wed
Easy16.1 km
Thu
Easy16.1 km
Fri
Hills9 reps

500m hill. 5k pace.

Sat
Easy11.3 km
Sun
Easy19.3 km
Week 874.8 km
Mon
Easy9.7 km
Tue
Intervals6 x 800m

Fast. 5k pace - 15 seconds. 1-2 minutes rest between reps.

Wed
Easy14.5 km
Thu
Easy14.5 km
Fri
Intervals10 x 400m

5k pace. 1-2 minutes rest between reps.

Sat
Easy11.3 km
Sun
Easy16.1 km
Week 969.1 km
Mon
Easy9.7 km
Tue
Intervals8 x 400m

Fast. 5k pace - 15 seconds. 1-2 minutes rest between reps.

Wed
Easy11.3 km
Thu
Easy11.3 km
Fri
Intervals4 x 1600m

5k pace. 1-2 minutes rest between reps.

Sat
Easy11.3 km
Sun
Easy16.1 km
Week 1049.9 km
Mon
Easy9.7 km
Tue
Intervals8 x 800m

5k pace. 1-2 minutes rest between reps.

Wed
Easy11.3 km
Thu
Hills9 reps

200m hill. 5k pace.

Fri
Easy11.3 km

200m hill. 5k pace.

Sat
Easy11.3 km
Sun
RaceRace
Week 1167.5 km
Mon
Easy9.7 km
Tue
Intervals8 x 200m

Fast. 5k pace - 15 seconds. 1 minute rest between reps.

Wed
Easy11.3 km
Thu
Easy11.3 km
Fri
Intervals8 x 800m

Fast. 5k pace - 15 seconds. 1 minute rest between reps.

Sat
Easy11.3 km
Sun
Easy16.1 km
Week 1235.4 km
Mon
Easy8 km
Tue
Intervals8 x 400m

5k pace. 1-2 minutes rest between reps.

Wed
Easy6.4 km
Thu
Easy9.7 km
Fri
Easy4.8 km
Sat
Easy3.2 km
Sun
RaceRace