5K Record Breaker
Plan overview
Weeks: 9
Duration: 13h 58m/week
Stress points: 869/week
Workouts: 43
Total duration: 125h 45m
Total stress points: 7821
Zone distribution
Z1: 1h 2m
Z2: 31h 14m
Z3: 80h 24m
Z4: 7h 39m
Z5: 5h 26m
Z6: -
Select a week, or scroll down to view all workouts.
Week 0
Workouts: 3
Total duration: 7h 16m
Total stress points: 403
Average workout:
Duration: 2h 25m
Stress points: 134
Zone distribution
Z1: 2m
Z2: 3h 45m
Z3: 3h 28m
Z4: -
Z5: -
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 12.07 km
Zone distribution
Z1: 0 m
Z2: 4828 m
Z3: 7242 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Fast running requires a lot of endurance as well. 5K is short in comparison to many road races, but it is still a long way. With all of the focus on speedwork, the endurance runs in this plan will tend to be at the lower end of Zone 2. When we run fast, we run really fast. But when we run easy, we run really easy.
Workout overview
Distance: 4.022 km
Zone distribution
Z1: 79 m
Z2: 3943 m
Z3: 0 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Really easy runs are important for keeping your frequency up and the body's rhythm flowing. Do not push the pace here. Just relax and keep the legs turning over. These sorts of runs are great to do on a treadmill because it will force you to hold an easy pace and also it reduces the pounding as opposed to concrete/asphalt.
Workout overview
Distance: 10.05 km
Zone distribution
Z1: 69 m
Z2: 4755 m
Z3: 5226 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Hill repeats are really speed work in disguise. Hills are a great way to build speed and power on tired legs. The power required to run up a hill is the same as to run fast, but the leg speed can be lower. A grade of about 6-8% is ideal, but you can play with speed and gradient to keep the workout interesting.
Week 1
Workouts: 5
Total duration: 14h 58m
Total stress points: 858
Average workout:
Duration: 3h
Stress points: 172
Zone distribution
Z1: 4m
Z2: 4h 16m
Z3: 10h 38m
Z4: -
Z5: -
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 19.312 km
Zone distribution
Z1: 69 m
Z2: 1138 m
Z3: 18105 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
"Fartlek" - Swedish for speed-play - runs are designed to inject additional stimulus into what is otherwise a base or endurance run. These short bursts of speed help teach your body to recover while still maintaining a strong pace. The key with a fartlek run is that you surge from a solid endurance pace and then return right back to that pace. You should not need to slow down below your base pace to recover. Consistent fast running is a key part of building the sort of anaerobic capacity and power you will need to smash your 5K PR.
Workout overview
Distance: 12.07 km
Zone distribution
Z1: 0 m
Z2: 4828 m
Z3: 7242 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Fast running requires a lot of endurance as well. 5K is short in comparison to many road races, but it is still a long way. With all of the focus on speedwork, the endurance runs in this plan will tend to be at the lower end of Zone 2. When we run fast, we run really fast. But when we run easy, we run really easy.
Workout overview
Distance: 4.022 km
Zone distribution
Z1: 79 m
Z2: 3943 m
Z3: 0 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Really easy runs are important for keeping your frequency up and the body's rhythm flowing. Do not push the pace here. Just relax and keep the legs turning over. These sorts of runs are great to do on a treadmill because it will force you to hold an easy pace and also it reduces the pounding as opposed to concrete/asphalt.
Workout overview
Distance: 10.05 km
Zone distribution
Z1: 69 m
Z2: 4755 m
Z3: 5226 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Hill repeats are really speed work in disguise. Hills are a great way to build speed and power on tired legs. The power required to run up a hill is the same as to run fast, but the leg speed can be lower. A grade of about 6-8% is ideal, but you can play with speed and gradient to keep the workout interesting.
Workout overview
Distance: 8.447 km
Zone distribution
Z1: 52 m
Z2: 709 m
Z3: 7686 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Long steady blocks at the top of Zone 2 help develop the endurance that you will need through the middle of a 5k. After a fast open, you will need to run strong through the middle in order to kick hard at the end.
Week 2
Workouts: 5
Total duration: 14h 58m
Total stress points: 858
Average workout:
Duration: 3h
Stress points: 172
Zone distribution
Z1: 4m
Z2: 4h 16m
Z3: 10h 38m
Z4: -
Z5: -
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 19.312 km
Zone distribution
Z1: 69 m
Z2: 1138 m
Z3: 18105 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
"Fartlek" - Swedish for speed-play - runs are designed to inject additional stimulus into what is otherwise a base or endurance run. These short bursts of speed help teach your body to recover while still maintaining a strong pace. The key with a fartlek run is that you surge from a solid endurance pace and then return right back to that pace. You should not need to slow down below your base pace to recover. Consistent fast running is a key part of building the sort of anaerobic capacity and power you will need to smash your 5K PR.
Workout overview
Distance: 12.07 km
Zone distribution
Z1: 0 m
Z2: 4828 m
Z3: 7242 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Fast running requires a lot of endurance as well. 5K is short in comparison to many road races, but it is still a long way. With all of the focus on speedwork, the endurance runs in this plan will tend to be at the lower end of Zone 2. When we run fast, we run really fast. But when we run easy, we run really easy.
Workout overview
Distance: 4.022 km
Zone distribution
Z1: 79 m
Z2: 3943 m
Z3: 0 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Really easy runs are important for keeping your frequency up and the body's rhythm flowing. Do not push the pace here. Just relax and keep the legs turning over. These sorts of runs are great to do on a treadmill because it will force you to hold an easy pace and also it reduces the pounding as opposed to concrete/asphalt.
Workout overview
Distance: 10.05 km
Zone distribution
Z1: 69 m
Z2: 4755 m
Z3: 5226 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Hill repeats are really speed work in disguise. Hills are a great way to build speed and power on tired legs. The power required to run up a hill is the same as to run fast, but the leg speed can be lower. A grade of about 6-8% is ideal, but you can play with speed and gradient to keep the workout interesting.
Workout overview
Distance: 8.447 km
Zone distribution
Z1: 52 m
Z2: 709 m
Z3: 7686 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Long steady blocks at the top of Zone 2 help develop the endurance that you will need through the middle of a 5k. After a fast open, you will need to run strong through the middle in order to kick hard at the end.
Week 3
Workouts: 5
Total duration: 18h 33m
Total stress points: 1244
Average workout:
Duration: 3h 43m
Stress points: 249
Zone distribution
Z1: 13m
Z2: 2h 41m
Z3: 11h 38m
Z4: 2h 21m
Z5: 1h 41m
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 16.494 km
Zone distribution
Z1: 137 m
Z2: 1472 m
Z3: 14885 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Having a big base is essential for being able to handle the fast start, surges with terrain and competition, and fast finish of a 5K. Being able to run a long way without tiring is a critical part of being able to run much shorter distance at a sustained fast pace.
Workout overview
Distance: 12.875 km
Zone distribution
Z1: 309 m
Z2: 4396 m
Z3: 928 m
Z4: 6036 m
Z5: 1206 m
Z6: 0 m
Being able to push for sustained periods over threshold and then to recover while still running fast is an essential physiological skill for the 5K racer.
Workout overview
Distance: 11.666 km
Zone distribution
Z1: 52 m
Z2: 709 m
Z3: 10905 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Sustained periods of strong aerobic work lay the foundation that your speedwork rests on top of.
Workout overview
Distance: 14.483 km
Zone distribution
Z1: 103 m
Z2: 1019 m
Z3: 13361 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Sustained periods of strong aerobic work lay the foundation that your speedwork rests on top of.
Workout overview
Distance: 11.257 km
Zone distribution
Z1: 206 m
Z2: 2038 m
Z3: 1777 m
Z4: 2412 m
Z5: 4824 m
Z6: 0 m
Over-unders help develop your ability to surge and recover - repeatedly. This helps to improve economy and makes the sustained high effort - just a notch below the surge pace - feel much easier.
Week 4
Workouts: 5
Total duration: 18h 33m
Total stress points: 1185
Average workout:
Duration: 3h 43m
Stress points: 237
Zone distribution
Z1: 11m
Z2: 3h 48m
Z3: 12h 34m
Z4: 1h 41m
Z5: 20m
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 10.458 km
Zone distribution
Z1: 137 m
Z2: 2277 m
Z3: 8044 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Our first test comes in the form of a broken 2/3 distance test - 2x1mi (1600m) with moderate rest at close to target pace.
Workout overview
Distance: 21.719 km
Zone distribution
Z1: 69 m
Z2: 1540 m
Z3: 20110 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
"Fartlek" - Swedish for speed-play - runs are designed to inject additional stimulus into what is otherwise a base or endurance run. These short bursts of speed help teach your body to recover while still maintaining a strong pace. The key with a fartlek run is that you surge from a solid endurance pace and then return right back to that pace. You should not need to slow down below your base pace to recover. Consistent fast running is a key part of building the sort of anaerobic capacity and power you will need to smash your 5K PR.
Workout overview
Distance: 10.06 km
Zone distribution
Z1: 69 m
Z2: 4760 m
Z3: 5231 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Hill repeats are really speed work in disguise. Hills are a great way to build speed and power on tired legs. The power required to run up a hill is the same as to run fast, but the leg speed can be lower. A grade of about 6-8% is ideal, but you can play with speed and gradient to keep the workout interesting. Longer hills like this challenge your ability to maintain power and - especially form - as you get tired. In the second half of each climb, make sure you keep your shoulders back and your chin up.
Workout overview
Distance: 12.875 km
Zone distribution
Z1: 309 m
Z2: 4396 m
Z3: 928 m
Z4: 6036 m
Z5: 1206 m
Z6: 0 m
A series of over-unders where the longer "under" gets progressively faster. Designed to simulate the progressive fatigue that
Workout overview
Distance: 11.666 km
Zone distribution
Z1: 52 m
Z2: 709 m
Z3: 10905 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Long steady blocks at the top of Zone 2 help develop the endurance that you will need through the middle of a 5k. After a fast open, you will need to run strong through the middle in order to kick hard at the end.
Week 5
Workouts: 5
Total duration: 18h 33m
Total stress points: 1187
Average workout:
Duration: 3h 43m
Stress points: 237
Zone distribution
Z1: 10m
Z2: 3h 40m
Z3: 12h 42m
Z4: 1h 41m
Z5: 20m
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 10.459 km
Zone distribution
Z1: 103 m
Z2: 1823 m
Z3: 8533 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
After last week, you should have a better idea how to pace these high intensity sustained efforts. This time we lengthen out the first interval to 1.5mi and then shorten the rest and then do another half-mile at close to your goal pace for 5k will help dial in that pacing.
Workout overview
Distance: 21.719 km
Zone distribution
Z1: 69 m
Z2: 1540 m
Z3: 20110 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
"Fartlek" - Swedish for speed-play - runs are designed to inject additional stimulus into what is otherwise a base or endurance run. These short bursts of speed help teach your body to recover while still maintaining a strong pace. The key with a fartlek run is that you surge from a solid endurance pace and then return right back to that pace. You should not need to slow down below your base pace to recover. Consistent fast running is a key part of building the sort of anaerobic capacity and power you will need to smash your 5K PR.
Workout overview
Distance: 10.06 km
Zone distribution
Z1: 69 m
Z2: 4760 m
Z3: 5231 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Hill repeats are really speed work in disguise. Hills are a great way to build speed and power on tired legs. The power required to run up a hill is the same as to run fast, but the leg speed can be lower. A grade of about 6-8% is ideal, but you can play with speed and gradient to keep the workout interesting. Longer hills like this challenge your ability to maintain power and - especially form - as you get tired. In the second half of each climb, make sure you keep your shoulders back and your chin up.
Workout overview
Distance: 12.875 km
Zone distribution
Z1: 309 m
Z2: 4396 m
Z3: 928 m
Z4: 6036 m
Z5: 1206 m
Z6: 0 m
Being able to push for sustained periods over threshold and then to recover while still running fast is an essential physiological skill for the 5K racer.
Workout overview
Distance: 11.666 km
Zone distribution
Z1: 52 m
Z2: 709 m
Z3: 10905 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Long steady blocks at the top of Zone 2 help develop the endurance that you will need through the middle of a 5k. After a fast open, you will need to run strong through the middle in order to kick hard at the end.
Week 6
Workouts: 5
Total duration: 12h 11m
Total stress points: 774
Average workout:
Duration: 2h 26m
Stress points: 155
Zone distribution
Z1: 7m
Z2: 3h 5m
Z3: 7h 6m
Z4: 20m
Z5: 1h 32m
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 6.434 km
Zone distribution
Z1: 137 m
Z2: 2678 m
Z3: 2011 m
Z4: 0 m
Z5: 1608 m
Z6: 0 m
A classic track session comes indoors - quarter-mile/400m repeats. Well above race pace for these with a super easy recovery.
Workout overview
Distance: 16.497 km
Zone distribution
Z1: 137 m
Z2: 6302 m
Z3: 9656 m
Z4: 402 m
Z5: 0 m
Z6: 0 m
With some experience with two-mile/3200m time-trials, we add a layer of difficulty on with some extended intervals after the 2mi effort. The goal here for these intervals is to hold the same speed OR FASTER as you did for your 2mi effort. Long and very easy recovery between.
Workout overview
Distance: 4.021 km
Zone distribution
Z1: 52 m
Z2: 709 m
Z3: 2940 m
Z4: 0 m
Z5: 320 m
Z6: 0 m
A bit of light speedwork here to keep the legs firing before a solid test of your fitness and speed.
Workout overview
Distance: 8.043 km
Zone distribution
Z1: 0 m
Z2: 804 m
Z3: 3618 m
Z4: 0 m
Z5: 3621 m
Z6: 0 m
Some fast paced intervals early in the week to help give you an idea of pacing for the longer self-paced test later in the week.
Workout overview
Distance: 8.849 km
Zone distribution
Z1: 103 m
Z2: 617 m
Z3: 7325 m
Z4: 804 m
Z5: 0 m
Z6: 0 m
Sustained tempo efforts help build endurance and economy. This should be a comfortably uncomfortable pace.
Week 7
Workouts: 5
Total duration: 11h 44m
Total stress points: 657
Average workout:
Duration: 2h 21m
Stress points: 131
Zone distribution
Z1: 5m
Z2: 4h 22m
Z3: 7h 17m
Z4: -
Z5: -
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 10.459 km
Zone distribution
Z1: 103 m
Z2: 1421 m
Z3: 8935 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
With a bunch of hard, sustained efforts in your legs, you should have a better idea how to pace these high intensity sustained efforts. This time, it is a straight two-mile test at close to your goal pace for 5k will help dial in that pacing.
Workout overview
Distance: 4.02 km
Zone distribution
Z1: 0 m
Z2: 4020 m
Z3: 0 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
You have done a lot of great work. Make sure you relax on these easy runs and just keep the legs moving and blood flowing.
Workout overview
Distance: 11.263 km
Zone distribution
Z1: 121 m
Z2: 2292 m
Z3: 8850 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
An easy longer run at the low end of Zone 2. This should be a nice comfortable pace, well below the pace of the speedwork you have been doing.
Workout overview
Distance: 6.435 km
Zone distribution
Z1: 0 m
Z2: 3216 m
Z3: 3219 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
A nice easy run to help keep your rhythm. Make sure you head outside for some of these runs as well. The treadmill is a great training tool, but it is important to get used to pacing on the road as well.
Workout overview
Distance: 10.06 km
Zone distribution
Z1: 69 m
Z2: 4760 m
Z3: 5231 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
Hill repeats are really speed work in disguise. Hills are a great way to build speed and power on tired legs. The power required to run up a hill is the same as to run fast, but the leg speed can be lower. A grade of about 6-8% is ideal, but you can play with speed and gradient to keep the workout interesting. Longer hills like this challenge your ability to maintain power and - especially form - as you get tired. In the second half of each climb, make sure you keep your shoulders back and your chin up.
Week 8
Workouts: 5
Total duration: 8h 59m
Total stress points: 655
Average workout:
Duration: 1h 48m
Stress points: 131
Zone distribution
Z1: 5m
Z2: 1h 20m
Z3: 4h 25m
Z4: 1h 37m
Z5: 1h 32m
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Distance: 5 km
Zone distribution
Z1: 0 m
Z2: 0 m
Z3: 0 m
Z4: 5000 m
Z5: 0 m
Z6: 0 m
This is it! The only question is how much you will break your PR by!
Workout overview
Distance: 6.434 km
Zone distribution
Z1: 137 m
Z2: 2678 m
Z3: 2011 m
Z4: 0 m
Z5: 1608 m
Z6: 0 m
A classic track session comes indoors - quarter-mile/400m repeats. Well above race pace for these with a super easy recovery.
Workout overview
Distance: 4.021 km
Zone distribution
Z1: 52 m
Z2: 709 m
Z3: 2940 m
Z4: 0 m
Z5: 320 m
Z6: 0 m
Some final miles with a bit of up-tempo speedwork just to keep you where you need to be.
Workout overview
Distance: 8.043 km
Zone distribution
Z1: 0 m
Z2: 804 m
Z3: 3618 m
Z4: 0 m
Z5: 3621 m
Z6: 0 m
It is time to rest up and sharpen up. Some short speed intervals to get your legs primed for the weekend.
Workout overview
Distance: 8.849 km
Zone distribution
Z1: 103 m
Z2: 617 m
Z3: 7325 m
Z4: 804 m
Z5: 0 m
Z6: 0 m
Sustained tempo efforts help build endurance and economy. This should be a comfortably uncomfortable pace that should really flow well at this point in your training.