Free guide
Run your fastest 5K
A free six-week training plan for recreational runners who can already run about 30 minutes continuously and want to run a faster 5K. Four runs per week.
What's inside
- Six weeks of structured sessions, laid out run by run — four runs per week
- A proven mix: easy volume, threshold work, 5K-specific intervals and recovery
- Effort-based session guidance — train by feel, no gadgets required
- Warm-up, cool-down and interval-recovery guidance for every quality session
- Notes on how to adjust the plan to your schedule and current fitness
- A race-day pacing strategy: control the first kilometre, then build
Who it's for
- Recreational runners who can already run about 30 minutes continuously
- Runners who want to improve their 5K time, not just finish it
- Anyone who wants a simple, structured block ending in a race or time trial
Progress depends on your starting point, consistency and recovery. If you have a health condition, check with a professional before starting a new training plan.