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.”
| 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 |