10-week plan to improve your 5K time. Quality sessions included.
Planned kilometers for each week
Total estimated duration per week (warmup + workout + cooldown)
Load score = duration × intensity factor (higher = harder week)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
W1 Base~25km · 3h31 | END-01430min · ~4.5km | - | HIL-01249min · ~8km | STR-00135min | END-00533min · ~5km | - | SL-0051h04 · 7km |
W2 Base~25km · 3h26 | END-00549min · ~7.5km | - | THR-00338min · ~6km | STR-01525min | REC-01223min · ~3.5km | - | SL-0011h11 · 8km |
W3 Build~27km · 3h49 | REC-00730min · ~4.5km STR-01328min | - | VMA-02348min · ~7.5km | - | THR-00748min · ~8km | - | SL-0011h15 · 7km |
Recovery Build~23km · 3h18 | REC-00630min · ~4.5km | STR-01633min | END-01443min · ~6.5km | - | REC-01230min · ~4.5km | - | SL-0051h02 · 7km |
W5 Build~30km · 3h43 | END-00440min · ~6km STR-01023min | - | FAR-00332min · ~5km | - | VMA-01252min · ~8.5km | - | SL-0051h16 · 10.5km |
W6 Build~33km · 4h37 | END-00440min · ~6km STR-00545min | - | VMA-01050min · ~8.5km | - | THR-0201h · ~10km | - | SL-0051h22 · 8.5km |
W7 Peak~35km · 4h09 | END-0121h03 · ~9.5km STR-00828min | - | RP-01733min · ~5.5km | - | THR-00753min · ~9km | - | LR-0141h12 · 11km |
W8 Peak~37km · 4h33 | END-01233min · ~5km STR-01238min | - | THR-00252min · ~9km | - | VMA-0121h05 · ~10.5km | - | SL-0041h25 · 12.5km |
W9 Peak~37km · 4h52 | END-0051h12 · ~11km STR-01728min | - | VMA-02658min · ~10km | - | RP-01734min · ~5.5km | - | SL-0071h40 · 10.5km |
Race Taper~21km · 2h42 | REC-00157min · ~8.5km | REC-00257min · ~8.5km | STR-01423min | - | REC-01125min · ~4km | - | Race |