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This training plan is for runners who are ready to train for a FASTER 5k! For runners currently comfortable between 15-20 miles/24-32 km/3-4 hours per week, this 12-week training plan focuses on your aerobic development AND speed to improve your 5k race time!


This plan starts at 16 miles/25 km/3 hours per week in 4 runs per week + 1 cross-training day with a 5 mile/8km/60 min long run, and builds to 4 runs with an optional 5 run per week, including a peak long run of 7 miles/11 km/80 minutes and a peak weekly volume of 25 miles/41 km/3.5-4.5 hrs. This plan contains race-specific speedwork, threshold runs, hill work, and strides along with easy effort running.


This plan also contains a 4-week post-race recovery schedule, a Race Day planner worksheet, recommended warm-up & cooldown routines, core exercises and lower body strength training exercises, information on goal setting/pace calculators, hydration, fueling, and more!


This plan contains 3 VERSIONS of the 12-week schedule: miles, kilometers, and time-based training.


This plan is a downloadable PDF and is nonrefundable.

Level 1: 12-Week 5k Plan


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