5km Training Plan for Runners
Here’s a professional 5km training plan that includes two training sessions per day. This plan assumes you’re already at a moderate fitness level and are looking to improve your speed and endurance for a strong 5km performance.
There are various explanation and clear understanding on each day. Always make sure you follow it and stop training when you feeling any pains or injury.
Always try to consult a coach if you don’t understand any thing or leave us a comment under this article.
The program is for 6 weeks
Weekly Breakdown from week 1 – week 6.
AM – Ante Meridiem – Morning
PM – Post Meridiem – Afternoon
AM Sessions: Focus on speed, intervals, or tempo work.
PM Sessions: Emphasize endurance, recovery runs, or strength. 5km Training Plan for Runners.
Week 1-2: Base Building
Monday
AM: 6 x 400m intervals at 5km pace, 90s rest
PM: 40-minute easy run
Tuesday
AM: Hill sprints: 8 x 30 seconds at max effort, jog down
PM: Strength training (focus on legs, core, and mobility)
Wednesday
AM: Tempo run: 3km at a comfortably hard pace
PM: 30-minute recovery run
Thursday
AM: Fartlek: 6 x 2 minutes hard, 2 minutes easy
PM: 45-minute steady run
Friday
AM: 8 x 200m sprints at faster than 5km pace, 60s rest
PM: Strength training (bodyweight or gym)
Saturday
AM: Long run: 10-12km at an easy pace
PM: Yoga or active recovery (optional light jog)
Sunday
AM: Recovery run: 5km easy
PM: Rest
Week 3-4: Intensity
Monday
AM: 10 x 400m intervals at 5km pace, 75s rest
PM: 40-minute easy run
Tuesday
AM: Hill repeats: 10 x 40 seconds, jog down
PM: Strength training
Wednesday
AM: Tempo run: 4km at a moderately hard pace
PM: 30-minute recovery run
Thursday
AM: Fartlek: 8 x 2 minutes hard, 1 minute easy
PM: 50-minute steady run
Friday
AM: 6 x 1km at goal 5km pace, 90s rest
PM: Strength training
Saturday
AM: Long run: 12-14km at an easy pace
PM: Yoga or light active recovery
Sunday
AM: Recovery run: 6km easy
PM: Rest
Week 5-6: Peak Training and Taper
Monday
AM: 5 x 1km at slightly faster than 5km pace, 2-minute rest
PM: 30-minute easy run
Tuesday
AM: Hill sprints: 6 x 1-minute, jog down
PM: Strength (light and focused)
Wednesday
AM: Tempo run: 3-4km at race pace
PM: Recovery run: 20-30 minutes
Thursday
AM: Fartlek: 5 x 3 minutes hard, 1-minute easy
PM: 40-minute steady run
Friday
AM: 8 x 200m sprints at max effort, 60s rest
PM: Recovery jog
Saturday
Week 5: 14km long run
Week 6: 6-8km easy run (taper)
Sunday
Week 5: Recovery run 5km
Week 6: Rest
Key Notes:
1. Warm-Up & Cool-Down: Always dedicate 15-20 minutes before and after sessions.
2. Intensity Control: Ensure your “easy” days are truly easy.
3. Hydration & Nutrition: Fuel adequately before and after double sessions.
4. Rest & Recovery: Listen to your body—modify sessions if needed.