5k Plan

An 8-week road to a 5k, three runs a week. Monday is an easy run with strides and a short runner's strength circuit. Wednesday is hill sprints in the base weeks, then intervals from 400 m to 1000 m at goal pace. Friday is a tempo run that grows from 15 to 20 minutes, with a long easy run in week 1 and the 5 km race in week 8. Targets are distance and pace, or heart-rate zone 2 on easy days. Paces assume a 25-minute 5k; scale them to the runner.

8 weeks · 3 sessions a week · Beginner