Competitive 5K Program
A training schedule for competitive runners who want to improve performance in the 5K race distance.
Schedule
Week 1
6 miles
8 x 400m
5k pace. 1-2 minutes rest between reps.
7 miles
7 miles
9 reps
200m hill. 5k pace.
5 miles
10 miles
Week 2
6 miles
6 x 800m
5k pace. 1-2 minutes rest between reps.
7 miles
7 miles
8 miles
Fartlek. Distance includes 1 mile warm up/down.
5 miles
12 miles
Week 3
8 miles
3 x 1600m
5k pace. 1-2 minutes rest between reps.
9 miles
9 miles
9 reps
200m hill. 5k pace.
5 miles
10 miles
Week 4
8 miles
8 x 800m
5k pace. 1-2 minutes rest between reps.
9 miles
9 miles
8 miles
Fartlek. Distance includes 1 mile warm up/down.
5 miles
14 miles
Week 5
10 miles
10 x 400m
5k pace. 1-2 minutes rest between reps.
8 miles
8 miles
8 reps
500m hill. 5k pace.
7 miles
12 miles
Week 6
10 miles
6 x 400m
Fast. 5k pace - 15 seconds. 1-2 minutes rest between reps.
7 miles
7 miles
10 reps
200m hill. 5k pace.
5 miles
Race
Week 7
8 miles
4 x 1600m
5k pace. 1-2 minutes rest between reps.
10 miles
10 miles
9 reps
500m hill. 5k pace.
7 miles
12 miles
Week 8
6 miles
6 x 800m
Fast. 5k pace - 15 seconds. 1-2 minutes rest between reps.
9 miles
9 miles
10 x 400m
5k pace. 1-2 minutes rest between reps.
7 miles
10 miles
Week 9
6 miles
8 x 400m
Fast. 5k pace - 15 seconds. 1-2 minutes rest between reps.
7 miles
7 miles
4 x 1600m
5k pace. 1-2 minutes rest between reps.
7 miles
10 miles
Week 10
6 miles
8 x 800m
5k pace. 1-2 minutes rest between reps.
7 miles
9 reps
200m hill. 5k pace.
7 miles
200m hill. 5k pace.
7 miles
Race
Week 11
6 miles
8 x 200m
Fast. 5k pace - 15 seconds. 1 minute rest between reps.
7 miles
7 miles
8 x 800m
Fast. 5k pace - 15 seconds. 1 minute rest between reps.
7 miles
10 miles
Week 12
5 miles
8 x 400m
5k pace. 1-2 minutes rest between reps.
4 miles
6 miles
3 miles
2 miles
Race