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This 12-week training plan will take your 5k to the next level! This is a "Level 2" plan is designed for runners who are currently comfortable at 20-25 mpw/32/40 kpw/3.5-4 hrs per week, and focuses on your aerobic development AND speed to improve your 5k race time!


This plan starts at 21 miles/33 km/3.5-4 per week in 4 runs per week + 1 cross-training day with a 7 mile/11km/75-80 min long run, and builds to 4 runs + 1 optional run per week, with a peak long run of 10 miles/16 km and a peak weekly volume of 28-31 miles/46-49 km/4.5-5 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


This plan is a downloadable PDF and is nonrefundable.

Level 2: 12-Week 5k Plan


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