Free Advanced 5k Training Plan

If you’re looking to train for a 5k over the next eight to 16 weeks, you’re in the right place. This article details an Advanced 5k Training Plan, which will provide a structured training schedule that will get you ready to cross the line safely and comfortably.

The training plan we will discuss is this article has been developed for advanced runners.

Specifically, this plan is appropriate for athletes who are experienced as runners and have been running at least twice a week for several months. If you’ve been running for a while, and fall into one of the following categories, this is the best training plan for you:

You have very few limitations on your time availability
You have an extensive background in exercise and training
You have experience with running races
You are hoping to finish a 5k as fast as you can

If you’re a newer runner looking to complete your first 5k race, or are not yet able to run for 30 minutes without stopping, it’s best to start with our Beginner 5k training plan. If you’re a brand new runner, we’d suggest starting with our Couch to 5k / Learn to Run plan.

Similarly, if you’re an experienced runner looking to improve your 5k time, but don’t have quite as much time for training, we have a 5k training plan for intermediate runners.

This Advanced 5k training program is adapted from the training plans in our app that are written by coaches who know exactly what it takes for amateur (aka: age group) runners to overcome challenges and reach their endurance race goals.

In this post, we’ll answer the following questions:

How long is a 5k?
What’s an average finish time for a 5k?
How do you train for a 5k?
What’s a good 5k finish time?
How long you should train for a 5k?
What is your 5k pace?
What is an advanced 5k training program?

To train for this 5k, you can absolutely use the training plan below. But if you really want a personalized training program that’s designed for your abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use the app for free and it includes much more detailed and personalized plans than we can include in a blog post.
‍

A man wearing sunglasses, a hat, and MOTTIV clothing competes in a running race.

‍

TRAINING PLAN OVERVIEW

Plan length: 8, 12, 16 weeks
Hours per week: 1:50 – 7:00
Longest workout: 1:20
Gear required: Heart rate monitor

Tips to Successfully Train for a 5k

Before diving into the training plan, we’ll provide some basic information about the 5k running distance, as well as a few training tips. These will help you prepare for your 5k race successfully, while avoiding some of the pitfalls that many runners encounter.

How Long is a 5k?

Before even starting a 5k training plan, many runners will ask, “how many miles is a 5k?” (or “how many kilometers is a 5k?” for our metric friends around the world.) A 5k is 3.1 miles or 5 kilometers.

What is an Average 5k Finish Time?

Enter your age and gender into the calculator below to find out what’s a good finish time in the 5k for your age group.

How Much Do You Need to Train for a 5k?

Knowing your weekly mileage (how many miles per week you should run in training) depends on your race distance, your athletic background, and your goals.

For example, say you’re a new athlete without background in endurance, and you’re aiming to be very competitive in a marathon race. To do this, you’ll need to build up your training for much longer, and run many more miles per week, than, for example, an elite endurance athlete from another sport who just wants to finish a 5k.

Use the calculator below to get a sense of our recommended training time and miles a week required to meet your goals.

What Gear Do You Need to Train for a 5k?

There are two items that we recommend all runners have to prepare for a 5k: proper running shoes and a strap based heart rate monitor. Here’s a video about what to look for in running shoes, and here’s an article on everything you need to know about heart rate training zones and why we use them.

Heart Rate Training Zones for Running

One of the first steps in training using our Advanced 5k Plan is determining your heart rate zones. Heart rate zones provide ranges of heart rate for different levels of running intensity. The lowest heart rate zones - Zones 1 and 2 - are the proper zones to use for easy running.

You can use this calculator to determine your heart rate training zones:

In any run training plan, you’ll find that a lot of the running you’ll be doing is easy, low intensity running. Low intensity running should always be guided by heart rate, and not pace.

When you’re following your heart rate, you’ll likely find that your easy run training is quite slow. This is okay! Low intensity, easy running allows you to build endurance without as much physical stress.

5k Training Paces

Interval running workouts, also known as “speed work”, should be done using pace as opposed to heart rate. Pace is better than heart rate for intense runs because heart rate will lag by 60-120 seconds - which means you’ll often be done with the interval before your heart rate stabilizes. On the other hand, your running pace, which you can track using a GPS watch, is instant.

Use this calculator to calculate your run training pace per mile and kilometer.

Low Intensity Running

Our training plans are based on the pyramidal model (similar to polarized training, 80/20 running, and the Maffetone Method, but with improvements) of training where 70-80% of the training is done at low intensity -- in Zones 1 and 2.

Studies have shown that all athletes will perform better when completing the bulk of their training at a low intensity. As a new runner, you may initially find it tough to keep your heart rate in Zone 2. Stick with it! You’ll perform much better in the long run if you do the bulk of your training at a low intensity.

What To Eat When Training for a 5k

Making good decisions as to what you eat and drink before running, during your training runs, and during your 5k race can have a major impact on your performance. In fact, physiologists we’ve worked with believe that proper nutrition and hydration can generate the same race results with half the training!

This article discusses what to eat before your runs, and this article explains what you should eat during running workouts and races.

BONUS: Check out the example workout below from one of our marathon training plans. You can see that every workout in our app comes with personalized nutrition guidance for your pre and during workout nutrition to maximize the workout effectiveness.

Rest & Recovery

Your 5k training plan will have complete rest days. Also, every third or fourth week will be a rest week with reduced training hours. It’s critical that you take these as days to truly rest and recover. If you do a bunch of heavy yard work, or spend the recovery days on your feet walking around a mall, your body won’t have the chance to recover and improve from the training.

Remember this formula:
WORKOUTS + REST = PROGRESS

Take your rest days seriously to make sure you avoid overtraining and actually progress in your training.

Taper Week

This Advanced 5k training plan will have a taper period in the week prior to race day where training volumes will be reduced by roughly 50-60%, while some intense bursts of speed will be maintained. This process will allow your body to flush out all the training fatigue, and have lots of energy in the race. Take the taper process seriously, resting and sleeping as much as possible during taper week.

5k Race Pace

Workouts in a good training plan will have race pace intervals where you’ll develop the ability to run fast without getting tired. You can use the calculator below to calculate your approximate 5k race pace for these intervals.

The Best 5k Training Plan for Every Runner

Our run training plans are written by the excellent coaches at Run Free Training who know what it takes to help amateur athletes reach their goals. While the coaches are elite runners themselves, they have a great understanding of how to create training plans that are time efficient and overcome the obstacles most age group runners face in their training.

Advanced 5k Training Plan Workouts

The Advanced 5k plan has runs on three days a week and maxes out at just over five hours of running per week.

Here are the types of runs you’ll find in the Advanced 5k program:

Long Run (40 Minutes to 1:45 Hours)

The most important run in a run training plan is the weekly long run that most runners do on the weekend when they have more time available. The long run is low intensity, building up gradually to eventually reach one hour and 45 minutes for the Advanced 5k training program.

This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race. You can learn all about the long run, how to execute it well, and what to eat before and during the long run in this article.

Interval Run (30 to 75 minutes)

In the Advanced 5k plan, you’ll see a weekly interval run, which we call the “Intense Run.” The interval run will build your top end speed and be based on your goal run pace determined in the calculator above.

You can learn all about how to execute an interval run, and what to eat before and during the workout to get the most out of it in this article.

Here is an example of what an interval run looks like from our 5k training plan:

‍

Tempo Run (40 to 80 minutes)

The weekly tempo run (which we call the steady run) bridges the gap between the endurance you’ll build in your long runs, and the speed you build in the interval runs. It teaches you how to maintain a strong speed over increasingly longer distances.

Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article.

Here is an example of what a tempo run looks like from one of our training plans:

Recovery Run (30 to 60 minutes)

A recovery run is a very low intensity run that’s meant to be a low stress way to add a little additional run fitness without risking overtraining or injury. Recovery runs have been proven to not actually enhance recovery, which is why we call them General Runs. You can read more about recovery runs in this article here.

Strength Workout (30 minutes)

Cross-training with strength workouts is critical for athletes who don’t want to simply finish their race and want to finish feeling strong. Strength training for runners has been proven to improve race performances, and athletes tend to feel much better physically. We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.

Here is an example of what a strength workout looks like from our 5k training plan.

Mobility Workout (30 minutes)

Yoga for runners hasn’t been shown to improve race day performance, but most athletes feel much better if they include some light stretching at least once per week. Our app has nearly 15 hours of guided mobility workouts that are based on Hatha and Yin yoga which is slower and less intense than most yoga classes you’d do in a studio. You can read all about why we believe runners with more time available should include a mobility session in their training plan here.

Advanced 5k Training Program

8 Week Plan
Week #1: (3:05-4:15hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (30-40mins)
Warm Up: 5 minute easy jogging warm up with 5 minutes of running drills & 5x50m strides, building to Zone 4 RPE
Running time trial: 3 kilometres (1.86 miles) running this distance as fast as possible
Cool Down: 5 minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 1 mile (1600m) at tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side Squats with Halo, alternating sides for 2 Rounds of 1 minute each side; use a light kettlebell
Toe Touch Progressions; Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch; 2 Rounds of 30 seconds holds using a light kettlebell
2x Kettlebell Windmill, 3x each side with a light kettlebell in each hand
Loaded Low Squat, holding for 1 minute using a light kettlebell
Bottoms Up Turkish Get Up, 1x each side with a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Run easy maintaining Zone 2 heart rate and/or effort
Week #2: (3:50-5:10hrs)
Monday: Easy Run (35-50mins)
Warm Up: Perform some running drills and stretches
Main Set: 35-50 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 20 minutes running steady at tempo effort at the top of Zone 3 pacing
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side with a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (80-90mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #3: (4:15-5:45hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 40-60 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at goal 5k pace with 2.5 minutes rest in between reps
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: 25 minutes running at tempo pace with 1 minute walking recovery
Main Set 2: Repeat 4 times: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: 2 Rounds with 1 minute rest between rounds
Main Set:
Straight Arm Bar to Turkish Get Up with Windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side with medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling Halo, 8x each direction with a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side: Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #4: (3:25-4:45hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (45-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: Repeat 12 times: 200m at 1 mile race pace with 200m easy jogging recovery
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat twice: 12 minutes at tempo pace with 2 minutes easy jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Main Set:
5 minutes of Crocodile Breathing
Rib Cage Pull, 5 breathes each side
Brettzel, 5 each side
Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise
Tibialis Anterior Activation, 3x each side, hold for 5 sec each time
Bootstrappers
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #5: (4:05-5:40hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 40-60 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 minutes of easy running in Zone 1. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 3 minutes at fast Zone 5 effort with 1 minute easy jogging recovery into 2 minutes at fast Zone 5 effort with another 1 minute easy jogging recovery before a final 1 minute at fast Zone 5 effort and 1 minute easy jogging recovery
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-80mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 4 times: 1 mile (1600m) at a fast tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern. 2 Rounds with 1 minute rest between rounds:
Main Set:
Active Leg Lifts with KB Bottoms Up, 10x each side with a light kettlebell
Active Leg Lower with KB Bottoms Up, 10x each side with a light kettlebell
Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides with a medium kettlebell
Side Squats, 2 sec holds, alternate sides, 5x each side with a medium kettlebell
Turkish Get Up Transitions, 3x per side with a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side:Tactical Frog, Spine Lumbar Twist Stretch
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (80-95mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #6: (4:20-5:40hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 40-60 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 5k race pace with 2.5 minutes rest between reps
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 30 minutes running steady at tempo pace
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation Workout Pattern: Three Rounds with 1 minute rest between rounds
Main Set:
Turkish Get Up, 2x each side with a light kettlebell windmill, 5x each side with a medium kettlebell, hold with arm facing up
Side Squats, 5x each side with a light kettlebell
Halos, 5x each direction with a light kettlebell
Bent Arm Bar, 5x each side with a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side: Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #7: (4:25-5:40hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: Repeat 3 times: 1 mile at goal 5k race pace with 3 minutes rest in between repetitions
Main Set 2: Repeat 4 times: 400m at 1 mile race pace with 1 minute rest between repetitions
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (60-80mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 12 minutes at tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 3 rounds total
Sequence 1:
Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each with a heavy kettlebell
Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side with a heavy kettlebell
Sequence 2:
Half Kneeling Press, 5x each side with a light kettlebell
Bridge Pullovers, 10x with a medium kettlebell
Straight Arm Bar, 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side: Child's Pose, Scorpion
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Main Run (90-105mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #8: (3:05-4:10hrs)
Monday: Strength Workout (25-35mins)
Round 1:
Tactical Frog, 1min
Scorpion, 5x each direction
Side Saddle Sit, 1 minute each side
Round 2:
Tactical Frog with Rotation, 5x per side
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Round 3:
Tactical Frog, 1min
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Stretches:
Bridge with palms together, hold 1-1.5min
Bridge with palms together, hold 30sec
Child's Pose, 1min
Pigeon Stretch, 1 minute each side
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 15 times: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. 20 minutes running steady at tempo pace
Cool Down: 10-20 minutes of easy jogging
Friday: Main Run (70-75mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Saturday: Optional Easy Run (10mins)
Easy jogging for 10 minutes
Sunday: Race Day
Put your training to work and know you’re ready to nail it!

12 Week Plan
Week #1: (2:20-3:15hrs)
Monday: Easy Run (15-20mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (30-40mins)
Warm Up: 5 minute easy jogging warm up with 5 minutes of running drills & 5x50m strides, building to Zone 4 RPE
Running time trial: 3 kilometres (1.86 miles) running this distance as fast as possible
Cool Down: 5 minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 800m at tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side Squats with Halo, alternating sides for 2 Rounds of 1 minute each side; use a light kettlebell
Toe Touch Progressions; Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch; 2 Rounds of 30 seconds holds using a light kettlebell
2x Kettlebell Windmill, 3x each side with a light kettlebell in each hand
Loaded Low Squat, holding for 1 minute using a light kettlebell
Bottoms Up Turkish Get Up, 1x each side with a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (30-40mins)
Run easy maintaining Zone 2 heart rate and/or effort
Week #2: (2:50-4:05hrs)
Monday: Easy Run (20-25mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 200m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (30-50mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 10 minutes running steady at tempo effort at the top of Zone 3 pacing
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side with a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (45-60mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #3: (3:15-4:45hrs)
Monday: Easy Run (25-30mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 300m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: 15 minutes running at tempo pace with 1 minute walking recovery
Main Set 2: Repeat twice: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: 2 Rounds with 1 minute rest between rounds
Main Set:
Straight Arm Bar to Turkish Get Up with Windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side with medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling Halo, 8x each direction with a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side: Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (55-85mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #4: (3:20-4:30hrs)
Monday: Easy Run (30-35mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (45-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 350m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat twice: 8 minutes at tempo pace with 2 minutes easy jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Main Set:
5 minutes of Crocodile Breathing
Rib Cage Pull, 5 breathes each side
Brettzel, 5 each side
Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise
Tibialis Anterior Activation, 3x each side, hold for 5 sec each time
Bootstrappers
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #5: (3:05-4:20hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (30-40mins)
Warm Up: 5 minute easy jogging warm up with 5 minutes of running drills & 5x50m strides, building to Zone 4 RPE
Running time trial: 3 kilometres (1.86 miles) running this distance as fast as possible
Cool Down: 5 minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 1 mile (1600m) at tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern. 2 Rounds with 1 minute rest between rounds:
Main Set:
Active Leg Lifts with KB Bottoms Up, 10x each side with a light kettlebell
Active Leg Lower with KB Bottoms Up, 10x each side with a light kettlebell
Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides with a medium kettlebell
Side Squats, 2 sec holds, alternate sides, 5x each side with a medium kettlebell
Turkish Get Up Transitions, 3x per side with a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side:Tactical Frog, Spine Lumbar Twist Stretch
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-80mins)
Run easy maintaining Zone 2 heart rate and/or effort
Week #6: (3:50-5:10hrs)
Monday: Easy Run (35-50mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 20 minutes running steady at tempo effort at the top of Zone 3 pacing
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation Workout Pattern: Three Rounds with 1 minute rest between rounds
Main Set:
Turkish Get Up, 2x each side with a light kettlebell windmill, 5x each side with a medium kettlebell, hold with arm facing up
Side Squats, 5x each side with a light kettlebell
Halos, 5x each direction with a light kettlebell
Bent Arm Bar, 5x each side with a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side: Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (80-90mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #7: (4:15-5:45hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at goal 5k pace with 2.5 minutes rest in between reps
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: 25 minutes running at tempo pace with 1 minute walking recovery
Main Set 2: Repeat 4 times: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 3 rounds total
Sequence 1:
Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each with a heavy kettlebell
Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side with a heavy kettlebell
Sequence 2:
Half Kneeling Press, 5x each side with a light kettlebell
Bridge Pullovers, 10x with a medium kettlebell
Straight Arm Bar, 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side: Child's Pose, Scorpion
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #8: (3:25-4:45hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (45-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: Repeat 12 times: 200m at 1 mile race pace with 200m easy jogging recovery
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat twice: 12 minutes at tempo pace with 2 minutes easy jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Round 1:
Tactical Frog, 1min
Scorpion, 5x each direction
Side Saddle Sit, 1 minute each side
Round 2:
Tactical Frog with Rotation, 5x per side
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Round 3:
Tactical Frog, 1min
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Stretches:
Bridge with palms together, hold 1-1.5min
Bridge with palms together, hold 30sec
Child's Pose, 1min
Pigeon Stretch, 1 minute each side
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #9: (4:05-5:40hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 minutes of easy running in Zone 1. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 3 minutes at fast Zone 5 effort with 1 minute easy jogging recovery into 2 minutes at fast Zone 5 effort with another 1 minute easy jogging recovery before a final 1 minute at fast Zone 5 effort and 1 minute easy jogging recovery
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-80mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 4 times: 1 mile (1600m) at a fast tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side Squats with Halo, alternating sides for 2 Rounds of 1 minute each side; use a light kettlebell
Toe Touch Progressions; Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch; 2 Rounds of 30 seconds holds using a light kettlebell
2x Kettlebell Windmill, 3x each side with a light kettlebell in each hand
Loaded Low Squat, holding for 1 minute using a light kettlebell
Bottoms Up Turkish Get Up, 1x each side with a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (80-95mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #10: (4:20-5:40hrs)
Monday: Easy Run 40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 5k race pace with 2.5 minutes rest between reps
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 30 minutes running steady at tempo pace
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side with a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #11: (4:25-5:40hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: Repeat 3 times: 1 mile at goal 5k race pace with 3 minutes rest in between repetitions
Main Set 2: Repeat 4 times: 400m at 1 mile race pace with 1 minute rest between repetitions
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (60-80mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 12 minutes at tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 3 rounds total
Sequence 1:
Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each with a heavy kettlebell
Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side with a heavy kettlebell
Sequence 2:
Half Kneeling Press, 5x each side with a light kettlebell
Bridge Pullovers, 10x with a medium kettlebell
Straight Arm Bar, 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side: Child's Pose, Scorpion
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Main Run (90-105mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #12: (3:05-4:10hrs)
Monday: Strength Workout (25-35mins)
Round 1:
Tactical Frog, 1min
Scorpion, 5x each direction
Side Saddle Sit, 1 minute each side
Round 2:
Tactical Frog with Rotation, 5x per side
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Round 3:
Tactical Frog, 1min
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Stretches:
Bridge with palms together, hold 1-1.5min
Bridge with palms together, hold 30sec
Child's Pose, 1min
Pigeon Stretch, 1 minute each side
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 15 times: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. 20 minutes running steady at tempo pace
Cool Down: 10-20 minutes of easy jogging
Friday: Main Run (70-75mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Saturday: Optional Easy Run (10mins)
10 minutes easy jogging
Sunday: Race Day
Put your training to work and know you’re ready to nail it!

16 Week Plan
Week #1: (2:20-3:15hrs)
Monday: Easy Run (15-20mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (30-40mins)
Warm Up: 5 minute easy jogging warm up with 5 minutes of running drills & 5x50m strides, building to Zone 4 RPE
Running time trial: 3 kilometres (1.86 miles) running this distance as fast as possible
Cool Down: 5 minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 800m at tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side Squats with Halo, alternating sides for 2 Rounds of 1 minute each side; use a light kettlebell
Toe Touch Progressions; Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch; 2 Rounds of 30 seconds holds using a light kettlebell
2x Kettlebell Windmill, 3x each side with a light kettlebell in each hand
Loaded Low Squat, holding for 1 minute using a light kettlebell
Bottoms Up Turkish Get Up, 1x each side with a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (30-40mins)
Run easy maintaining Zone 2 heart rate and/or effort
Week #2: (2:50-4:05hrs)
Monday: Easy Run (20-25mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 200m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (30-50mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 10 minutes running steady at tempo effort at the top of Zone 3 pacing
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side with a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (45-60mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #3: (3:15-4:45hrs)
Monday: Easy Run (25-30mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 300m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: 15 minutes running at tempo pace with 1 minute walking recovery
Main Set 2: Repeat twice: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: 2 Rounds with 1 minute rest between rounds
Main Set:
Straight Arm Bar to Turkish Get Up with Windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side with medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling Halo, 8x each direction with a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side: Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (55-85mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #4: (3:20-4:30hrs)
Monday: Easy Run (30-35mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (45-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 350m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat twice: 8 minutes at tempo pace with 2 minutes easy jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Main Set:
5 minutes of Crocodile Breathing
Rib Cage Pull, 5 breathes each side
Brettzel, 5 each side
Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise
Tibialis Anterior Activation, 3x each side, hold for 5 sec each time
Bootstrappers
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #5: (3:05-4:20hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (30-40mins)
Warm Up: 5 minute easy jogging warm up with 5 minutes of running drills & 5x50m strides, building to Zone 4 RPE
Running time trial: 3 kilometres (1.86 miles) running this distance as fast as possible
Cool Down: 5 minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 1 mile (1600m) at tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern. 2 Rounds with 1 minute rest between rounds:
Main Set:
Active Leg Lifts with KB Bottoms Up, 10x each side with a light kettlebell
Active Leg Lower with KB Bottoms Up, 10x each side with a light kettlebell
Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides with a medium kettlebell
Side Squats, 2 sec holds, alternate sides, 5x each side with a medium kettlebell
Turkish Get Up Transitions, 3x per side with a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side:Tactical Frog, Spine Lumbar Twist Stretch
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-80mins)
Run easy maintaining Zone 2 heart rate and/or effort
Week #6: (3:00-5:10hrs)
Monday: Easy Run (35-50mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k pace with 1 minute rest between reps
Cool Down: 10-20 minutes of easy jogging in Zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 20 minutes running steady at tempo effort at the top of Zone 3 pacing
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation Workout Pattern: Three Rounds with 1 minute rest between rounds
Main Set:
Turkish Get Up, 2x each side with a light kettlebell windmill, 5x each side with a medium kettlebell, hold with arm facing up
Side Squats, 5x each side with a light kettlebell
Halos, 5x each direction with a light kettlebell
Bent Arm Bar, 5x each side with a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side: Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (80-90mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #7: (4:15-5:45hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at goal 5k pace with 2.5 minutes rest in between reps
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: 25 minutes running at tempo pace with 1 minute walking recovery
Main Set 2: Repeat 4 times: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 3 rounds total
Sequence 1:
Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each with a heavy kettlebell
Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side with a heavy kettlebell
Sequence 2:
Half Kneeling Press, 5x each side with a light kettlebell
Bridge Pullovers, 10x with a medium kettlebell
Straight Arm Bar, 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side: Child's Pose, Scorpion
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #8: (3:25-4:45hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (45-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: Repeat 12 times: 200m at 1 mile race pace with 200m easy jogging recovery
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat twice: 12 minutes at tempo pace with 2 minutes easy jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Round 1:
Tactical Frog, 1min
Scorpion, 5x each direction
Side Saddle Sit, 1 minute each side
Round 2:
Tactical Frog with Rotation, 5x per side
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Round 3:
Tactical Frog, 1min
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Stretches:
Bridge with palms together, hold 1-1.5min
Bridge with palms together, hold 30sec
Child's Pose, 1min
Pigeon Stretch, 1 minute each side
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #9: (4:15-5:45hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at goal 5k pace with 2.5 minutes rest in between reps
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: 25 minutes running at tempo pace with 1 minute walking recovery
Main Set 2: Repeat 4 times: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side Squats with Halo, alternating sides for 2 Rounds of 1 minute each side; use a light kettlebell
Toe Touch Progressions; Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch; 2 Rounds of 30 seconds holds using a light kettlebell
2x Kettlebell Windmill, 3x each side with a light kettlebell in each hand
Loaded Low Squat, holding for 1 minute using a light kettlebell
Bottoms Up Turkish Get Up, 1x each side with a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #10: (3:35-5:00hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (45-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: Repeat 12 times: 200m at 1 mile race pace with 200m easy jogging recovery
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat twice: 12 minutes at tempo pace with 2 minutes easy jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side with a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #11: (4:05-5:40hrs)
Monday: Easy Run (40-60mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 minutes of easy running in Zone 1. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 3 minutes at fast Zone 5 effort with 1 minute easy jogging recovery into 2 minutes at fast Zone 5 effort with another 1 minute easy jogging recovery before a final 1 minute at fast Zone 5 effort and 1 minute easy jogging recovery
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-80mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 4 times: 1 mile (1600m) at a fast tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: 2 Rounds with 1 minute rest between rounds
Main Set:
Straight Arm Bar to Turkish Get Up with Windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side with medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling Halo, 8x each direction with a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side: Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (80-95mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #12: (4:10-5:25hrs)
Monday: Easy Run (30-45mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 5k race pace with 2.5 minutes rest between reps
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 30 minutes running steady at tempo pace
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Main Set:
5 minutes of Crocodile Breathing
Rib Cage Pull, 5 breathes each side
Brettzel, 5 each side
Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise
Tibialis Anterior Activation, 3x each side, hold for 5 sec each time
Bootstrappers
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #13: (4:30-6:25hrs)
Monday: Easy Run (45-65mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (55-75mins)
Warm Up: 10-20 minutes of easy running in Zone 1. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 3.5 minutes at fast Zone 5 effort with 1 minute easy jogging recovery into 2.5 minutes at fast Zone 5 effort with another 1 minute easy jogging recovery before a final 1.5 minutes at fast Zone 5 effort and 1 minute easy jogging recovery
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-85mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 6 times: 1 mile (1600m) at a fast tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern. 2 Rounds with 1 minute rest between rounds:
Main Set:
Active Leg Lifts with KB Bottoms Up, 10x each side with a light kettlebell
Active Leg Lower with KB Bottoms Up, 10x each side with a light kettlebell
Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides with a medium kettlebell
Side Squats, 2 sec holds, alternate sides, 5x each side with a medium kettlebell
Turkish Get Up Transitions, 3x per side with a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side:Tactical Frog, Spine Lumbar Twist Stretch
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #14: (4:40-6:00hrs)
Monday: Easy Run (50-70mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 5k race pace with 2 minutes rest between reps
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set: 35 minutes running steady at tempo pace
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation Workout Pattern: Three Rounds with 1 minute rest between rounds
Main Set:
Turkish Get Up, 2x each side with a light kettlebell windmill, 5x each side with a medium kettlebell, hold with arm facing up
Side Squats, 5x each side with a light kettlebell
Halos, 5x each direction with a light kettlebell
Bent Arm Bar, 5x each side with a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side: Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (95-110mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #15: (5:05-6:35hrs)
Monday: Easy Run (55-75mins)
Warm Up: Perform some running drills and stretches
Main Set: 30-45 minutes of easy jogging at a Zone 2 heart rate of effort
Cool Down: Stretching, Foam rolling or Self massage. Take care of anything niggly
Tuesday: Intense Run (70-85mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set 1: Repeat 5 times: 1 mile at goal 5k race pace with 3 minutes rest in between repetitions
Main Set 2: Repeat 6 times: 400m at 1 mile race pace with 1 minute rest between repetitions
Cool Down: 10-20 minutes of easy running in zone 1
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 3 times: 15 minutes at tempo pace with 1 minute walking/slow jogging recovery
Cool Down: 10-20 minutes of easy jogging
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 3 rounds total
Sequence 1:
Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each with a heavy kettlebell
Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side with a heavy kettlebell
Sequence 2:
Half Kneeling Press, 5x each side with a light kettlebell
Bridge Pullovers, 10x with a medium kettlebell
Straight Arm Bar, 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side: Child's Pose, Scorpion
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Main Run (100-115mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week #16: (3:05-4:10hrs)
Monday: Strength Workout (25-35mins)
Round 1:
Tactical Frog, 1min
Scorpion, 5x each direction
Side Saddle Sit, 1 minute each side
Round 2:
Tactical Frog with Rotation, 5x per side
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Round 3:
Tactical Frog, 1min
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Stretches:
Bridge with palms together, hold 1-1.5min
Bridge with palms together, hold 30sec
Child's Pose, 1min
Pigeon Stretch, 1 minute each side
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. Repeat 15 times: 1 minute fast Zone 5 effort with 1 minute easy jogging recovery
Cool Down: 10-20 minute of easy jogging
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (40-60mins)
Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 seconds strides
Main Set. 20 minutes running steady at tempo pace
Cool Down: 10-20 minutes of easy jogging
Friday: Main Run (70-75mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Saturday: Optional Easy Run (10mins)
10 minutes of easy running
Sunday: Race Day
Put your training to work and know you’re ready to nail it!

Wrap-Up

Once you’ve achieved your 5k race goal, it might be time to move on and start training for your. Or, you may want to try another 5k and see if you can finish in a faster time.

If you’re looking to set big personal goals, and you want the best for your body, check out our app with unlimited options for 5k training. You can choose a training plan setup that’s personalized specifically for you, and will get you training as well as you could possibly imagine.

You’re ready to take on that big challenge, and when you train with MOTTIV, you’re ready for race day!

1800