5K Record Breaker

Plan overview

Weeks: 9

Distance: 50.3 km/week

Workouts: 43

Total distance: 452.7 km

Zone distribution

Z1: 3.7 km

Z2: 112.4 km

Z3: 289.4 km

Z4: 27.5 km

Z5: 19.5 km

Z6: 0 km

1%
25%
64%
6%
4%
0%


Select a week or scroll down to view all workouts.

Week 0

Workouts: 3

Total distance: 26.1 km

Average workout:

Distance 8.7 km

Zone distribution

Z1: 0.1 km

Z2: 13.5 km

Z3: 12.5 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

1%
52%
48%
0%
0%
0%

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

0%
40%
60%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

2%
98%
0%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

1%
47%
52%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Week 1

Workouts: 5

Total distance: 53.9 km

Average workout:

Distance 10.8 km

Zone distribution

Z1: 0.3 km

Z2: 15.4 km

Z3: 38.3 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

0%
29%
71%
0%
0%
0%

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

0%
6%
94%
0%
0%
0%

"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.

✓ Available in Zwift View workout More workouts like this

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

0%
40%
60%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

2%
98%
0%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

1%
47%
52%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

1%
8%
91%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Week 2

Workouts: 5

Total distance: 53.9 km

Average workout:

Distance 10.8 km

Zone distribution

Z1: 0.3 km

Z2: 15.4 km

Z3: 38.3 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

0%
29%
71%
0%
0%
0%

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

0%
6%
94%
0%
0%
0%

"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.

✓ Available in Zwift View workout More workouts like this

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

0%
40%
60%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

2%
98%
0%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

1%
47%
52%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

1%
8%
91%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Week 3

Workouts: 5

Total distance: 66.8 km

Average workout:

Distance 13.4 km

Zone distribution

Z1: 0.8 km

Z2: 9.6 km

Z3: 41.9 km

Z4: 8.4 km

Z5: 6 km

Z6: 0 km

1%
14%
63%
13%
9%
0%

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

1%
9%
90%
0%
0%
0%

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.

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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

2%
34%
7%
47%
9%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

0%
6%
93%
0%
0%
0%

Sustained periods of strong aerobic work lay the foundation that your speedwork rests on top of.

✓ Available in Zwift View workout More workouts like this

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

1%
7%
92%
0%
0%
0%

Sustained periods of strong aerobic work lay the foundation that your speedwork rests on top of.

✓ Available in Zwift View workout More workouts like this

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

2%
18%
16%
21%
43%
0%

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.

✓ Available in Zwift View workout More workouts like this

Week 4

Workouts: 5

Total distance: 66.8 km

Average workout:

Distance 13.4 km

Zone distribution

Z1: 0.6 km

Z2: 13.7 km

Z3: 45.2 km

Z4: 6 km

Z5: 1.2 km

Z6: 0 km

1%
20%
68%
9%
2%
0%

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

1%
22%
77%
0%
0%
0%

Our first test comes in the form of a broken 2/3 distance test - 2x1mi (1600m) with moderate rest at close to target pace.

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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

0%
7%
93%
0%
0%
0%

"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.

✓ Available in Zwift View workout More workouts like this

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

1%
47%
52%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

2%
34%
7%
47%
9%
0%

A series of over-unders where the longer "under" gets progressively faster. Designed to simulate the progressive fatigue that

✓ Available in Zwift View workout More workouts like this

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

0%
6%
93%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Week 5

Workouts: 5

Total distance: 66.8 km

Average workout:

Distance 13.4 km

Zone distribution

Z1: 0.6 km

Z2: 13.2 km

Z3: 45.7 km

Z4: 6 km

Z5: 1.2 km

Z6: 0 km

1%
20%
68%
9%
2%
0%

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

1%
17%
82%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

0%
7%
93%
0%
0%
0%

"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.

✓ Available in Zwift View workout More workouts like this

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

1%
47%
52%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

2%
34%
7%
47%
9%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

0%
6%
93%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 5

Total distance: 43.8 km

Average workout:

Distance 8.8 km

Zone distribution

Z1: 0.4 km

Z2: 11.1 km

Z3: 25.6 km

Z4: 1.2 km

Z5: 5.5 km

Z6: 0 km

1%
25%
58%
3%
13%
0%

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

2%
42%
31%
0%
25%
0%

A classic track session comes indoors - quarter-mile/400m repeats. Well above race pace for these with a super easy recovery.

✓ Available in Zwift View workout More workouts like this

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

1%
38%
59%
2%
0%
0%

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.

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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

1%
18%
73%
0%
8%
0%

A bit of light speedwork here to keep the legs firing before a solid test of your fitness and speed.

✓ Available in Zwift View workout More workouts like this

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

0%
10%
45%
0%
45%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

1%
7%
83%
9%
0%
0%

Sustained tempo efforts help build endurance and economy. This should be a comfortably uncomfortable pace.

✓ Available in Zwift View workout More workouts like this

Week 7

Workouts: 5

Total distance: 42.2 km

Average workout:

Distance 8.4 km

Zone distribution

Z1: 0.3 km

Z2: 15.7 km

Z3: 26.2 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

1%
37%
62%
0%
0%
0%

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

1%
14%
85%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

0%
100%
0%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

1%
20%
79%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

0%
50%
50%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

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

1%
47%
52%
0%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Week 8

Workouts: 5

Total distance: 32.3 km

Average workout:

Distance 6.5 km

Zone distribution

Z1: 0.3 km

Z2: 4.8 km

Z3: 15.9 km

Z4: 5.8 km

Z5: 5.5 km

Z6: 0 km

1%
15%
49%
18%
17%
0%

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

2%
42%
31%
0%
25%
0%

A classic track session comes indoors - quarter-mile/400m repeats. Well above race pace for these with a super easy recovery.

✓ Available in Zwift View workout More workouts like this

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

1%
18%
73%
0%
8%
0%

Some final miles with a bit of up-tempo speedwork just to keep you where you need to be.

✓ Available in Zwift View workout More workouts like this

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

0%
10%
45%
0%
45%
0%

It is time to rest up and sharpen up. Some short speed intervals to get your legs primed for the weekend.

✓ Available in Zwift View workout More workouts like this

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

1%
7%
83%
9%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this