This plan is for you if you’ve already banked a few 5k races and want to improve your 5k performance. It includes fast intervals and sustained paced running. You’ll be running 4 times a week.
| Mon | Tue | Wed | Thurs | Fri | Sat | Sun | |
| Week 1 | 30mins easy run | Rest | 10mins easy run, (90secs fast run, 90secs jog) x8, 10mins easy run | Rest | 10mins easy run, (5mins steady, 5mins faster) 10mins easy run | Rest | 40mins easy run |
| Week 2 | 30mins easy run | Rest | 10mins easy run, (5mins at tempo pace, 2mins jog) x 4, 10mins easy run | Rest | 10mins easy run, (6mins steady, 6mins tempo), 10mins easy run | Rest | 50mins easy run |
| Week 3 | 35mins easy run | Rest | 10mins easy run, (90secs fast run, 60secs jog) x10, 10mins easy run | Rest | 10mins easy run, (8mins tempo, 4mins faster, 2 mins fast), 10mins easy run | Rest | 60mins easy run |
| Week 4 | 25mins easy run | Rest | 10mins easy run, (10mins fast run, 2.5mins jog ) x 3, 10mins easy run | Rest | 10mins easy run, (10mins steady, 6mins faster, 2mins fast) 10mins easy run | Rest | 70mins easy run |
| Week 5 | 35mins easy run | Rest | 10mins easy run, (2mins fast run, 90secs jog ) x 8, 10mins easy run | Rest | 10mins easy run, (5mins steady, 5mins faster, 5mins easy) x2, 10mins easy run | Rest | 75mins easy run |
| Week 6 | 30mins easy run | Rest | 10mins easy run, (90s secs fast pace with 90secs jog x 5, 3mins jog between sets) x 2, 10mins easy run |
Rest | 10mins easy run, (7mins steady, 7mins faster, 7mins easy) x 2, 10mins easy run | Rest | 75mins easy run |
| Week 7 | 35mins easy run | Rest | 10mins easy run, (4mins fast run, 75secs jog) x 6, 10mins easy run | Rest | 10mins easy run, (3mins steady, 3mins faster, 3mins easy) x 2, 10mins easy run | Rest | 40mins easy run |
| Week 8 | 20mins easy run | Rest | 10mins easy run, (60secs controlled fast run, 2mins walk) x 4, 10mins easy run | Rest | Rest or 15 mins easy run | Supernova 5K! | Well deserved rest! |
