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This 12-week training plan will take your 5k to the next level! This is a "Level 3" plan is designed for runners who are currently comfortable at 30-35 mpw/45-55 kpw/5hr00 and focuses on your aerobic development AND speed to improve your 5k race time!


This plan starts at 30 miles/49 km/5hr00 per week with a 8 mile/13k long run, and builds 36 miles/58 km/6hr00 per week with a peak long run of 10 miles/16 km. This plan contains race-specific speedwork, threshold runs, hill work, and strides along with easy effort running in 5 runs per week.


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 3: 12-Week 5k Plan


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