Training plan
5km
Get ready to achieve your personal best over 5km with this 10-week training plan. Designed by running and triathlon performance specialists, Endruaprep, it combines tempo runs, interval training, hill repeats, fartlek sessions, and long runs to improve speed, endurance, and overall performance. Lace up your shoes and get ready for success.
Duration
10-Weeks
Workouts
4 x runs per Week
Level
Moderate to Advanced
Program Schedule
We understand time is precious and schedules can be hectic. But don’t worry, we’ve got your back with our super adaptable training program. The plan consists of 4 runs per week, which you can do whenever it is convenient for you. The schedule is just a guide and can be adjusted.
Week 1
Easy Run
30 mins at a comfortable pace
Interval Training
3 sets of 400m repeats at a faster pace with 2-minute recovery between each set
Tempo Run
20 minutes at a comfortably hard pace
Long Run
40-45 minutes at an easy pace
Week 2
Easy Run
35 mins at a comfortable pace
Interval Training
4 sets of 400-meter repeats at a faster pace with 2-minute recovery between each set
Tempo Run
25 minutes at a comfortably hard pace
Long Run
45-50 minutes at an easy pace
Week 3
Easy Run
40 mins at a comfortable pace
Hill Repeats
5-6 repetitions of running up a moderate hill at a hard effort, jogging down for recovery
Interval Training
6 sets of 400-meter repeats
Long Run
50-55 minutes at an easy pace
Week 4
Easy Run
45 mins at a comfortable pace
Hill Repeats
6-7 repetitions of running up a moderate hill at a hard effort, jogging down for recovery
Tempo Run
30 minutes at a comfortably hard pace
Long Run
55-60 minutes at an easy pace
Week 5
Easy Run
50 mins at a comfortable pace
Hill Repeats
7-8 repetitions of running up a moderate hill at a hard effort, jogging down for recovery
Interval Training
8 sets of 400-meter repeats
Long Run
60-65 minutes at an easy pace
Week 6
Easy Run
40 mins at a comfortable pace
Hill Repeats
8-9 repetitions of running up a moderate hill at a hard effort, jogging down for recovery
Tempo Run
35 minutes at a comfortably hard pace
Long Run
65-70 minutes at an easy pace
Week 7
Easy Run
55 mins at a comfortable pace
Hill Repeats
8-10 repetitions of running up a moderate hill at a hard effort, jogging down for recovery
Interval Training
10 sets of 400-meter repeats
Long Run
70-75 minutes at an easy pace
Week 8
Easy Run
60 mins at a comfortable pace
Hill Repeats
10-11 repetitions of running up a moderate hill at a hard effort, jogging down for recovery
Tempo Run
40 minutes at a comfortably hard pace
Long Run
75-80 minutes at an easy pace
Week 9
Easy Run
65 mins at a comfortable pace
Hill Repeats
10-12 repetitions of running up a moderate hill at a hard effort, jogging down for recovery
Interval Training
12 sets of 400-meter repeats
Long Run
80-85 minutes at an easy pace
Week 10
Easy Run
40 mins at a comfortable pace
Tempo Run
20 minutes at a comfortably hard pace
Race Day
40-45 minutes at an easy pace
Training details
Hill Repeats
Hill repeats are included to improve your leg strength and power, which are essential for conquering inclines and maintaining pace on varied terrain. By running up moderate hills at a hard effort and recovering on the downhill, you’ll build both physical and mental resilience.
- Find a moderately steep hill that takes approximately 60-90 seconds to run up at a hard effort.
- Warm up with a 10-minute easy jog.
- Start at the base of the hill and run up at a hard effort, aiming to maintain a consistent pace.
- Jog back down the hill for recovery.
- Repeat the hill run and recovery jog 5-6 times.
- Cool down with a 10-minute easy jog.
Tempo Runs
Tempo runs are designed to improve your lactate threshold, allowing you to sustain a higher pace for a longer duration. By incorporating comfortably hard-paced segments into your training, you will enhance your running economy and mental toughness.
- Tempo runs are performed at a comfortably hard pace, just below your race pace. They help improve your lactate threshold and running economy.
- Start with a 10-minute warm-up of easy running.
- Run at a comfortably hard pace for the prescribed time or distance. Increase the duration as you progress through the plan.
- Aim to maintain a consistent effort throughout the tempo run.
- Finish with a 5-10 minute cool-down of easy running.
Interval Training
Interval training is a key component of this plan and involves shorter, faster-paced efforts with specified recovery periods. This form of training will enhance your speed, anaerobic capacity, and ability to maintain a strong pace throughout the race.
- Interval training involves running at a faster pace for shorter distances or durations with specific recovery periods. It helps improve speed and endurance.
- Start with a 10-minute warm-up of easy running.
- Perform the prescribed number of sets/repeats with the specified distance and recovery period.
- For example, if the plan states “6 sets of 400-meter repeats with 2-minute recovery,” you would run 400 meters at a faster pace, then take a 2-minute recovery jog or walk before starting the next repeat.
- Aim to maintain a consistent effort and pace throughout each repeat.
- Finish with a 5-10 minute cool-down of easy running.
Long Run
Long runs serve as the backbone of your endurance training, gradually increasing in duration over the weeks. These runs will build your stamina, mental fortitude, and confidence to cover the 5km distance with ease.
- Long runs are performed at an easy pace and help build endurance and stamina.
- Start with a comfortable pace that allows you to maintain a conversation.
- Increase the duration gradually as you progress through the plan.
- Aim to cover the prescribed distance or time at a steady, easy pace.
- It’s important to prioritise the duration of the long run over speed.
- Hydrate properly and fuel if necessary during longer long runs (e.g., 75-80 minutes and above).
- Finish with a 5-10 minute cool-down of easy running.