5K Four-Week Training Program

On road, track, or treadmill

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
 Rest 30-45 min easy 20 min warm-up, 7 times 200m at 95%, recovery between each 200m, 100m jogging (not walking), 10 min cool-down 30-45 min easy 20 min warm-up, 3 times 1000m at 90% speed, recovery 300m between each 1000m, 10 min cool-down 30 min easy 20 min warm-up, stretching, 3000m at 85%, 10 min cool-down
2
 Rest 60 min easy 20 min warm-up, 8 times 200m at 95%, recovery between each 200m, 100m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 3 times 1500m at 90% speed, recovery 400m between each 1500m, 10 min cool-down 30 min easy 20 min warm-up, stretching, 4000m at 85%, 10 min cool-down
3
 Rest 60 min easy 20 min warm-up, 9 times 200m at 95%, recovery between each 200m, 100m jogging (not walking), 10 min cool-down 45 min easy 20 min warm-up, 3 times 2000m at 85% speed, recovery 500m between each 2000m, 10 min cool-down 30 min easy 20 min warm-up, stretching, 7k road race at 85%, 10 min cool-down
4
 Rest 60 min easy 20 min warm-up, 10 times 200m at 95%, recovery between each 200m, 100m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 1 time 1000m at 90% speed, recovery 300m, 1 time 2000m at 85%, recovery 500m, 1 time 3000m at 85%, recovery 1000m, 2 times 500m at 90%, recovery 200m between each 500m, 10 min cool-down 30 min easy 20 min warm-up, stretching, 2 times 3000m at 85%, recovery 1000m between each, 30 min cool-down

Definitions per Target Time

Time
Average speed in kilometres per hour
Mins
Easy
95%
90%
85%
Warm-up
Cool-down
Recovery
15
14 k/h
19 k/h
18 k/h
17.5 k/h
11 k/h
12 k/h
10 k/h
16
13.5 k/h
18.5 k/h
17.5 k/h
17 k/h
11 k/h
12 k/h
10 k/h
17
13.5 k/h
18 k/h
17 k/h
16.5 k/h
11 k/h
12 k/h
10 k/h
18
13 k/h
17.5 k/h
16.5 k/h
16 k/h
10.5 k/h
11 k/h
10 k/h
19
13 k/h
17 k/h
16 k/h
15.5 k/h
10.5 k/h
11 k/h
10 k/h
20
12.5 k/h
16.5 k/h
15.5 k/h
15 k/h
10.5 k/h
11 k/h
10 k/h
21
12.5 k/h
16 k/h
15 k/h
14.5 k/h
10 k/h
10 k/h
9 k/h
22
12 k/h
15.5 k/h
14.5 k/h
14 k/h
10 k/h
10 k/h
9 k/h
23
11.5 k/h
15 k/h
14 k/h
13.5 k/h
10 k/h
10 k/h
9 k/h
24
11 k/h
14.5 k/h
14 k/h
13 k/h
9.5 k/h
9.5 k/h
8.5 k/h
25
10.5 k/h
14 k/h
13 k/h
12.3 k/h
9.5 k/h
9.5 k/h
8.5 k/h
26
10 k/h
13.5 k/h
12.5 k/h
11.8 k/h
9.5 k/h
9.5 k/h
8.5 k/h
27
9.5 k/h
13 k/h
12 k/h
11.5 k/h
9 k/h
9 k/h
8 k/h
28
9 k/h
12.5 k/h
11.5 k/h
11 k/h
9 k/h
9 k/h
8 k/h
29
8.5 k/h
12 k/h
11 k/h
10.5 k/h
9 k/h
9 k/h
8 k/h
30
8 k/h
11.5 k/h
10.5 k/h
10 k/h
8 k/h
8 k/h
7 k/h
>30
7.5 k/h
11.k/h
10 k/h
9 k/h
7 k/h
7 k/h
6 k/h