5KM TRAINING PLANS
Our 5km plans are all are periodised to ensure the correct level progressive training load, adequate recovery, and the right amount of adaption to give you the very best chance of the optimal racing experience whatever your level.
If you are a Parkrun enthusiast, or have been through the Couchto5k programme we have Beginner (Improver) or Intermediate plans, if you are now focused on more advanced performance we have our Advanced plans which would suit the sub20min and sub18min runners
See our handy 5km Race Day Hints and Tips below
BEGINNERS 12 WEEK 5KM PLAN
OVERVIEW - This is a 12 week 5km plan that starts with a base phase, the plan is aimed at the Beginner but is a little more progressive than a typical couchto5k plan, the plan starts at 8miles per week and peaks at 17miles. The plan is built around 1 run session per day, 4-5 days per week.
WHAT IS THIS TRAINING PLAN FOR - This plan is a Beginner/Improver level plan geared towards those seeking a creditable 5km race performance 24-27mins (Men) and 26-29mins (Women)
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running background and will perhaps be experienced in taking part in organised running events. They will now be looking to take a step forward and do more than just finish their 5km race goal.
INTERMEDIATE 12 WEEK 5KM PLAN
OVERVIEW - This is a 12 week 5km plan that starts with a base phase, the plan is aimed at the Intermediate or Masters 50+ category athlete looking to make a step forward, the plan starts at 23miles per week and peaks at 35miles. The plan is built around 1 run session per day, 6 days per week. However, plan also includes one Activation and Resilience session per week for the first 8 weeks.
WHAT IS THIS TRAINING PLAN FOR - This plan is an Intermediate level plan geared towards those seeking a strong 5km race performance 20-23mins (Men) and 22-25mins (Women)
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running background and will have spent a some time in the sport and will be experienced in organised running events. They will be ambitious in their 5km race goal and be prepared to commit time and effort to being the best athlete they can be.
ADVANCED 12 WEEK 5KM PLAN
OVERVIEW - This is a 12 week 5km plan that starts with a base phase, the plan is aimed at the advanced athlete looking to make a step forward, the plan starts at 32miles per week and peaks at 44miles. The plan is built around 1 run session per day, 6 days per week. However, plan also includes one Activation and Resilience session per week and one Strength session for the first 8 weeks.
WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards those seeking a strong 5km race performance 17-20mins (Men) and 19-22mins (Women)
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a strong running background and will have spent a some time in the sport and will be experienced in racing road or cross-country. They will be ambitious in their 5km race goal and be prepared to commit time and effort to being the best athlete they can be.
Finley - A 19 year old University Student progressed from 19:20mins to 16:45mins on the Advanced Plan, he credits this to the balanced structure of the better quality sessions and scheduled recovery periods allowing him to get the best from his training effort.
5km Race Day Tips
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No new kit on race day – whether it be shoes, socks, vest, or shorts stick with what’s tried and tested. Ideally you should know from training how each of these items is going to feel after a couple of hours on your feet.
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Know your nutrition – there are a couple of really important elements to this, be familiar with the nutrition being given out on the day both the fluid and any gels or energy sweets, being familiar with and perhaps even getting use to what will be on offer will pay huge dividends, sometimes our body’s require a little time to get use to certain blends so find out what your race will use and practice with it in training. Also think about how the aid stations will be spaced and what works for you from an intake perspective, practice this!
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Look after your sensitive bits – be mindful of your sensitive bits, and be generous with Vaseline on race day morning, think about all those areas that may chaff! And one I learned to my own detriment do not under any circumstances cut your toenails in race week!
HAVE A FABULOUS DAY
Click here to Download a copy of our Free 5km Race Day checklist