The Perfect 5K Training Plan

Of course there are a million ways to skin a cat, but FWIW I’s say that what you described is a pretty good “working man’s” 5k schedule. If you don’t have the time to drive to and from the track and are just trying to get as fit as possible using the least amount of time, what you suggest is pretty spot on. Just tempo, fartlek, and hills.

This is a good thread and deserves a bump. Could you elaborate more on paces? I know it is effort based but picturing LT pace would be somewhere along the lines of between Jack Daniels T pace and I pace. If you move it to treadmill for example and say are looking to duck under 19 for the 5k, there would be a lot of workouts in ranges between 9.5mph and 10mph?

ABump wrote:

This is a good thread and deserves a bump. Could you elaborate more on paces? I know it is effort based but picturing LT pace would be somewhere along the lines of between Jack Daniels T pace and I pace. If you move it to treadmill for example and say are looking to duck under 19 for the 5k, there would be a lot of workouts in ranges between 9.5mph and 10mph?

I don't think it's beneficial to get into the weeds about specific paces for specific people to be honest. I think it should be about feel and it probably varies pretty wildly from person to person depending on all sorts of factors. If you're on a treadmill you're certainly more likely to be conscious of your exact pace at any given time, but to the extent that you can ignore it you definitely should in my opinion. If you're running outside and have a GPS watch, I strongly recommend turning off auto-lap and changing your view to read time only so you aren't even tempted to figure out your speed at any given time. That change has made a huge difference for me personally.

Even with feel I'm sure it can vary from person to person based on whether you're better at longer or shorter distance races. Like someone who is more of a mid-distance type will probably run a tempo pace that is slower than someone who thrives on distance work but it will feel the same for both and be more beneficial than either of them trying to modify their paces to match the other.

I'm personally better at shorter distances so what I say may not be true for everyone but here is how I feel the paces:

- Tempo for me is a pace that feels quick but that I know I could sustain for 90 minutes to 2 hours straight if I was in a race. It's not the most comfortable pace but I could absolutely hold it for a long time.

- LT for me is a pace that starts to feel a little uncomfortable but you could still definitely hold for I'd say 30 to 40 minutes on the hard side and maybe a little over on hour on the easy side.

Looking at my GPS data after the fact, these paces have varied a lot depending on how I felt that day. From close to my actual 5K pace sometimes for the shorter reps and slower than my half marathon pace when I was feeling crappy on the longer reps. As long as the effort felt right though, the workout served its purpose.

It's just my opinion but I feel like focusing on the exact training paces you think you need to hit to run specific race times probably hurts you a lot more often than it helps. Sometimes you're giving yourself unnecessary limits that are holding you back from what you truly can achieve and sometimes you're doing workouts faster and harder than you should be and not getting the benefit you're really looking for. Using Daniels as an example for me, whenever I've tried to hit the prescribed T pace for mile reps say, it's always felt like a race effort for me and even when I had recently raced a time that the calculator says justified that specific T pace. Those paces are generic and may work for the average but most of us aren't exactly average.

I hope that helps. Remember though, I'm no expert, just a guy trying to figure this stuff out like you. These are just my opinions and what's worked for me personally. I might be way off base so please take it all with a grain of salt and do what you think is best for you.

Phase one:

- 12 weeks

- lots of easy running, as much as you can handle

- once to twice a week a tempo run

- fartlek as often as you feel

- strides 2-3 times a week

Phase two:

- 4 weeks

- two to three times a week do a hill circuit

Phase three:

- 8 weeks

- 2-3 do some track work

RE: The Perfect 5K Training Plan wrote:

Phase one:

- 12 weeks

- lots of easy running, as much as you can handle

- once to twice a week a tempo run

- fartlek as often as you feel

- strides 2-3 times a week

Phase two:

- 4 weeks

- two to three times a week do a hill circuit

Phase three:

- 8 weeks

- 2-3 do some track work

Yup, lots of people have run very fast doing just this. Probably not a bad idea to go the Lydiard route. You can even get a plan specifically for you here:

Working Stiff wrote:

Cycle through these 8 workouts every 4 weeks (2 per week) with a max of 6 cycles in a row (24 weeks). 2 weeks of easy running refresher before starting again.

#1 - 3 x 10 minutes @Tempo/LT w/ 2 minutes jog + 4 to 6 x 30 seconds @3K/Mile

#2 - 12 to 20 x 1 minute @LT w/ 30 seconds jog + 4 to 6 x 10 second Hills @Sprint

#3 - 8 to 10 x 3 minutes @LT w/ 1 minute jog + 4 to 6 x 30 seconds @3K/Mile

#4 - 12 to 20 x 30 second Hills @Mile/800 effort

#5 - 30 to 40 minute Tempo Progression + 4 to 6 x 30 seconds @3K/Mile

#6 - 8 to 10 x 2 minutes @LT w/ 1 minute jog + 4 to 6 x 10 second Hills @Sprint

#7 - 5 x 6 minutes @LT w/ 90 seconds or 2 minute jog + 4 to 6 x 30 seconds @3K/Mile

#8 - 8 to 12 x 1 minutes Hills @3K Effort

I don't understand why these runs are so complicated. Instead of 3x10, why not 1x30 or if you need a break 2x15?

20x1? Man up, man. 1x20.

30s at 3K? So, like, a stride?

Working stiff...thanks for the reply and good input. I would also be interested in the above poster's question though but without the additional bravado thrown in and more of a general curiosity about why not a 2x15 or 1x30min tempo effort

Overall, this is a good plan. I'd make some tweaks here and there to make it fit my own personal situation (would definitley add a Mona fartlek), but the basic structure and principles are good. OP, if you aren't familiar with Nate Jenkins blog, there's a lot of good stuff there you might like.

http://nateruns.blogspot.com/p/blogs-about-fartleks.html

The length of the reps on all the workouts are just suggestions. The idea for every workout apart from the hill repeats is to get 20 to 30 minutes of work at around threshold effort. There are endless variations and ways to get there. 2 x 15 and 1 x 30 is also good. Even though all these workouts are targeting threshold effort, they are approaching it from slightly different angles which I tend to think is a good way to go. Some people like to repeat the same workouts week after week which probably also works for the right person. Only one way to find out.

I'm a big Nate Jenkins fan and long time reader. Shame about his injuries and lack of recent blog posts.

ABump wrote:

Fab Five Freddy wrote:

I don't understand why these runs are so complicated. Instead of 3x10, why not 1x30 or if you need a break 2x15?

20x1? Man up, man. 1x20.

30s at 3K? So, like, a stride?

Working stiff...thanks for the reply and good input. I would also be interested in the above poster's question though but without the additional bravado thrown in and more of a general curiosity about why not a 2x15 or 1x30min tempo effort

Didn't mean to be bravado-ish...just a bit of light-hearted joking. But to be clear, the goal of the workout must be seen as . Of course there is value in an on/off workout (as in fartlek), but I don't think that's the idea in most of these workouts. I think OP would do better to view such a workout as . Most effective would be 1x30 min. If recovery is an issue or if this is early in a cycle, then, sure, 2x15 min. But a lot of this reminds me of coaching plans where the runs are overly complex or perhaps pandering to runners who don't want to suffer. 30 min LT is a good workout but not exactly killer. Thus my "man up" jibe. OP or anyone looking to race a 5K should be able to handle 1x30. After all, LT pace is variable.

Uhhh.

Didn't mean to be bravado-ish...just a bit of light-hearted joking. But to be clear, the goal of the workout must be seen as 30 min at LT/tempo. Of course there is value in an on/off workout (as in fartlek), but I don't think that's the idea in most of these workouts. I think OP would do better to view such a workout as goal=30 min at LT/tempo. Most effective would be 1x30 min. If recovery is an issue or if this is early in a cycle, then, sure, 2x15 min. But a lot of this reminds me of coaching plans where the runs are overly complex or perhaps pandering to runners who don't want to suffer. 30 min LT is a good workout but not exactly killer. Thus my "man up" jibe. OP or anyone looking to race a 5K should be able to handle 1x30. After all, LT pace is variable.

But when you can run 1 x 30 or 6 x 5 and it have relatively the same effect, why would you choose the harder one?

Of course you loose some of the benefit, but most of it is still there as percentage of time @ threshold is still very high.

Working Stiff wrote:

Cycle through these 8 workouts every 4 weeks (2 per week) with a max of 6 cycles in a row (24 weeks). 2 weeks of easy running refresher before starting again.

#1 - 3 x 10 minutes @Tempo/LT w/ 2 minutes jog + 4 to 6 x 30 seconds @3K/Mile

#2 - 12 to 20 x 1 minute @LT w/ 30 seconds jog + 4 to 6 x 10 second Hills @Sprint

#3 - 8 to 10 x 3 minutes @LT w/ 1 minute jog + 4 to 6 x 30 seconds @3K/Mile

#4 - 12 to 20 x 30 second Hills @Mile/800 effort

#5 - 30 to 40 minute Tempo Progression + 4 to 6 x 30 seconds @3K/Mile

#6 - 8 to 10 x 2 minutes @LT w/ 1 minute jog + 4 to 6 x 10 second Hills @Sprint

#7 - 5 x 6 minutes @LT w/ 90 seconds or 2 minute jog + 4 to 6 x 30 seconds @3K/Mile

#8 - 8 to 12 x 1 minutes Hills @3K Effort

Hi Working Stiff!

I'm intrigued by the structure of the training program. It appeals to my need for structure and repetition.

How would you tweak it to make it work for both 5K and 10K or perhaps even weight it a bit more towards 10K?

I think it'd be a few small tweaks for a more specifically 10K focused runner:

1. Work on the higher end of the volume range for all the workouts

2. Take Workouts #1, #3, #5, #7 more seriously in the month before the race. Maybe work down to 10K pace and faster in those workouts with a little more rest.

3. Maybe get rid of the 30sec Hill rep days (Workout #4) in favor of longer hills (90sec to 2min)

4. Possibly add more volume to the long run if you are the type of runner that doesn't get worn down by those.

Otherwise, the plan is very strength focused for a 5K plan anyways so I think most people would perform well in both distances just keeping it as is.

Working Stiff wrote:

Cycle through these 8 workouts every 4 weeks (2 per week) with a max of 6 cycles in a row (24 weeks). 2 weeks of easy running refresher before starting again.

#1 - 3 x 10 minutes @Tempo/LT w/ 2 minutes jog + 4 to 6 x 30 seconds @3K/Mile

#2 - 12 to 20 x 1 minute @LT w/ 30 seconds jog + 4 to 6 x 10 second Hills @Sprint

#3 - 8 to 10 x 3 minutes @LT w/ 1 minute jog + 4 to 6 x 30 seconds @3K/Mile

#4 - 12 to 20 x 30 second Hills @Mile/800 effort

#5 - 30 to 40 minute Tempo Progression + 4 to 6 x 30 seconds @3K/Mile

#6 - 8 to 10 x 2 minutes @LT w/ 1 minute jog + 4 to 6 x 10 second Hills @Sprint

#7 - 5 x 6 minutes @LT w/ 90 seconds or 2 minute jog + 4 to 6 x 30 seconds @3K/Mile

#8 - 8 to 12 x 1 minutes Hills @3K Effort

Thanks!

Are you an "experiment of one" with this training regime or do you know of (perhaps even coach) others that have had success with it?

Northern lights runner wrote:

Working Stiff wrote:

Cycle through these 8 workouts every 4 weeks (2 per week) with a max of 6 cycles in a row (24 weeks). 2 weeks of easy running refresher before starting again.

#1 - 3 x 10 minutes @Tempo/LT w/ 2 minutes jog + 4 to 6 x 30 seconds @3K/Mile

#2 - 12 to 20 x 1 minute @LT w/ 30 seconds jog + 4 to 6 x 10 second Hills @Sprint

#3 - 8 to 10 x 3 minutes @LT w/ 1 minute jog + 4 to 6 x 30 seconds @3K/Mile

#4 - 12 to 20 x 30 second Hills @Mile/800 effort

#5 - 30 to 40 minute Tempo Progression + 4 to 6 x 30 seconds @3K/Mile

#6 - 8 to 10 x 2 minutes @LT w/ 1 minute jog + 4 to 6 x 10 second Hills @Sprint

#7 - 5 x 6 minutes @LT w/ 90 seconds or 2 minute jog + 4 to 6 x 30 seconds @3K/Mile

#8 - 8 to 12 x 1 minutes Hills @3K Effort

Thanks!

Are you an "experiment of one" with this training regime or do you know of (perhaps even coach) others that have had success with it?

I made this with me in mind. I do better without exact distances and paces spec'd out and I don't have regular/predictable access to a track. For others, they might prefer to do K or Mile repeats in place of the 3 and 6 minute reps or something like that. It works better for them psychologically maybe. It's all the same basic principles you'd see in a typical successful college program though. I just tried to break it down to something understandable and repeatable.

For the people I write schedules for, some want me to give them something that Tinman might do or some other coach. Which is fine too. All sorts of ways to get there.

Working Stiff wrote:

I made this with me in mind. I do better without exact distances and paces spec'd out and I don't have regular/predictable access to a track. For others, they might prefer to do K or Mile repeats in place of the 3 and 6 minute reps or something like that. It works better for them psychologically maybe. It's all the same basic principles you'd see in a typical successful college program though. I just tried to break it down to something understandable and repeatable.

For the people I write schedules for, some want me to give them something that Tinman might do or some other coach. Which is fine too. All sorts of ways to get there.

I think your approach has a definite appeal to it.

I also believe that fixed paces can be both a good driver and, at the same time, a limiting factor ("oh, I shouldn't be going this fast, better slow down"). Since I tend to stare a bit too much on my watch, I think I could benefit from your "by-feel approach".

I also like the idea of a training program whose schedule and tenets fit on a napkin. :)

I mean, I guess many training schedules are written unnecessarily complex (to sell books?) when it really comes down to getting the athlete to spend a certain amount of time at a certain effort, increasing the stimuli over time. If I understand you correctly, you've gone with a fixed workout structure whose progression is modulated by intensity, which should come by itself as fitness is developed.

Do you coach runners online?

Northern lights runner wrote:

Do you coach runners online?

Nothing official. I don’t have a business or anything. But if you want me to put something together for you or something like that send me an email.