Intermediate5K · 6 weeks · 4×/week · Peak 32km/week
5K PB — Sub 25:00
6-week speed block to break 25 minutes
About this plan
A focused 6-week block to sharpen your speed and break 25 minutes for 5K. Includes interval sessions, tempo runs, and easy recovery. Assumes a current 5K of around 26-28 minutes.
Who is it for? Runners who can run 5K in 26-28 minutes and want to break 25:00.
Week-by-Week Schedule
Week 1— Sharpening
24kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
6km with 5×800m @ 4:45/km
Fri
Rest
Sat
5km easy
Sun
8km easy
Week 2— Sharpening
26kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
7km with 3×1.6km @ 4:50/km
Fri
Rest
Sat
5km easy
Sun
9km easy
Week 3— Peak
30kmMon
Rest
Tue
6km easy
Wed
Rest
Thu
7km with 6×800m @ 4:40/km
Fri
Rest
Sat
6km easy
Sun
11km easy
Week 4— Peak
32kmMon
Rest
Tue
6km easy
Wed
Rest
Thu
8km with 4×1.2km @ 4:45/km
Fri
Rest
Sat
6km easy
Sun
12km easy
Week 5— Taper
22kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
5km with 4×400m fast
Fri
Rest
Sat
4km easy
Sun
8km easy
Week 6— Race Week
15kmMon
Rest
Tue
4km easy
Wed
Rest
Thu
3km with strides
Fri
Rest
Sat
Rest
Sun
🏁 Race Day: 5K PB!
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