Example Plan

5K Race Training Plan

12 weeks · Run · 4 phases

Foundation

3 weeks

Build your aerobic base and establish consistent training habits. Sessions are easy to moderate with one intensity element each week. Every 4th week is a cutback for recovery.

Week 1220 min total

MonEasy Run + Strides26measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors16measy

TueRecovery

WedNasal Breathing Sessions21measy

WedLower Body Posterior Chain + Tendon Load21measy

ThuCross-Training (Low Impact)31measy

ThuRunning Form Drills & Dynamic Stretch15measy

FriLower Body Foundation26mmoderate

SatRecovery

SunLong Run64measy

Week 2233 min total

MonEasy Run + Strides28measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors17measy

TueRecovery

WedNasal Breathing Sessions22measy

WedLower Body Posterior Chain + Tendon Load22measy

ThuCross-Training (Low Impact)33measy

ThuRunning Form Drills & Dynamic Stretch15measy

FriLower Body Foundation28mmoderate

SatRecovery

SunLong Run68measy

Week 3242 min total

MonEasy Run + Strides29measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors17measy

TueRecovery

WedNasal Breathing Sessions23measy

WedLower Body Posterior Chain + Tendon Load23measy

ThuCross-Training (Low Impact)34measy

ThuRunning Form Drills & Dynamic Stretch15measy

FriLower Body Foundation29mmoderate

SatRecovery

SunLong Run72measy

Build

4 weeks

Progressively increase intensity and volume targeting your weakest dimensions. Deload every third week for recovery.

Week 4230 min total

MonTrail Technical Run36measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors18measy

MonRunning Form Drills & Dynamic Stretch15measy

TueStair Intervals30mhard

WedRecovery

ThuRecovery

FriRun/Walk Intervals30mmoderate

SatRecovery

SunLong Run77measy

SunLower Body Posterior Chain + Tendon Load24measy

Week 5240 min total

MonTrail Technical Run38measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors19measy

MonRunning Form Drills & Dynamic Stretch16measy

TueStair Intervals31mhard

WedRecovery

ThuRecovery

FriRun/Walk Intervals31mmoderate

SatRecovery

SunLong Run81measy

SunLower Body Posterior Chain + Tendon Load24measy

Week 6Deload83 min total

MonRecovery

TueStair Intervals23mmoderate

TueRunner Prehab: Achilles, IT Band & Hip Flexors19measy

WedRecovery

ThuProgression Run18mmoderate

FriRecovery

SatRun/Walk Intervals23mmoderate

SunRecovery

Week 7261 min total

MonTrail Technical Run41measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors20measy

MonRunning Form Drills & Dynamic Stretch17measy

TueStair Intervals34mhard

WedRecovery

ThuRecovery

FriRun/Walk Intervals34mmoderate

SatRecovery

SunLong Run90measy

SunLower Body Posterior Chain + Tendon Load25measy

Adventure-Specific

3 weeks

Train for your specific adventure. Sessions simulate real conditions — longer efforts, adventure-specific gear, combined dimensions. Every 3rd week is a recovery week.

Week 8266 min total

MonEasy Run + Strides30measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors20measy

MonRunning Form Drills & Dynamic Stretch18measy

TueHill Repeats40mhard

WedRecovery

ThuRecovery

FriProgression Run43mmoderate

SatRecovery

SunLong Run90measy

SunLower Body Posterior Chain + Tendon Load25measy

Week 9271 min total

MonEasy Run + Strides31measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors20measy

MonRunning Form Drills & Dynamic Stretch19measy

TueHill Repeats40mhard

WedRecovery

ThuRecovery

FriProgression Run45mmoderate

SatRecovery

SunLong Run90measy

SunLower Body Posterior Chain + Tendon Load26measy

Week 10Deload91 min total

MonRecovery

TueHill Repeats28mmoderate

WedRecovery

ThuTempo Run20mmoderate

FriRecovery

SatEasy Run + Strides23measy

SatRunner Prehab: Achilles, IT Band & Hip Flexors20measy

SunRecovery

Taper

2 weeks

Reduce volume while maintaining intensity and strength. Your fitness is banked — arrive fresh and confident.

Week 11126 min total

MonNasal Breathing Sessions16measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors20measy

TueThreshold Intervals22mhard

WedRecovery

ThuRecovery

FriEasy Run + Strides17measy

FriLower Body Posterior Chain + Tendon Load29measy

SatRecovery

SunCross-Training (Low Impact)22measy

Week 12131 min total

MonNasal Breathing Sessions17measy

MonRunner Prehab: Achilles, IT Band & Hip Flexors20measy

TueThreshold Intervals23mhard

WedRecovery

ThuRecovery

FriEasy Run + Strides18measy

FriLower Body Posterior Chain + Tendon Load30measy

SatRecovery

SunCross-Training (Low Impact)23measy

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