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Run a Faster 5K in 2022 with This Training Plan

You want to start understanding what 5K pace feels like, and it’s not a comfortable place.

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Taking eight weeks to boost your fitness is key for how to run a faster 5K in the new year. To PR in a 5K, you still need lactate threshold (i.e., half-marathon pace) work, because that’s what gets you to 4K. But crushing that final K requires developing the anaerobic system with 5K velocity work and more aggressive strength training, says coach and Olympic Trials finalist Rebeka Stowe. “You’re going to see more varied work here—change of pace, change of effort—just because you want to start understanding what 5K pace feels like, and it’s not a comfortable place.”

8-week 5K training plan

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 6-10 x 400m @ HM-10K [half marathon to 10K pace] w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 8 x 200m @ 5K–Mile w/ 200m jog recovery 45 - 60 min run
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 4 x 5 min @ HM w/ 1:30 min recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 8-10 x 30 sec hill w/ jog down recovery 45 - 60 min run
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 3-5 x 1 mile @ HM w/ 1 min walk recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 2 x 500m, 400m, 300m, 200m @ 5K or mile pace w/ previous distance jog recovery (i.e., 500m @ Mile, 500m recovery, 400m @ Mile, 400m recovery) first set @ 5K, second set @ Mile 60 - 70 min run
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 45 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 4 x 800m/300m @ 5K/Mile w/ 100m/400m jog recovery (i.e. 800m @ 5K, 100m jog, 300m @ Mile, 400m jog) 8 miles
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 2 x 10 min @ HM w/ 1:30 min recovery + 4 x 1 min @ 5K-Mile w/ 2 min jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 8-10 x 30 sec hill w/ jog down recovery 10 miles
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 8-10 x 400m @ 10K-5K w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 12-14 x 200 @ 5K/Mile w/ 200m jog recovery 8 miles
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 45 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 3000m @ 5K, 5 min jog recovery, 2 x 600m/200m @ 5K/Mile w/ 200m/400m jog recovery (600 @ 5K, jog 200m, 200 @ Mile, jog 400m - REPEAT) 45 - 60 min run
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 1 Mile @ 5K, 10 min @ HM, 2 x 200m @ Mile w/ 2 min recovery PT / Endurance Focused Lift 30 min + 2 x 200m strides @ 5K for Rhythm 5K 30 min run

Want more? Check out the Complete 2022 Training Plan Pack