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5k Training Plan
8 Week Threshold Plan
Non warm up and cool down versionSign In or Register to add this to your Fetch training planner.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
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Strides
5mi
1km warm up, 6 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace, but mix in 6 x 0.20km strides. Cadence 185bpm.
|
Threshold
7.8mi
1km warm up, 6 x (800m zone 2 (aerobic endurance), 800m zone 4 (threshold)), 1km zone 2 (aerobic endurance), 1km cool down. The goal of this workout is to run above threshold for 6 x 800 meters. Cadence 182bpm.
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Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
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Progressive
8.1mi
1km warm up, 5k zone 2 (Aerobic Endurance), 3k zone 3 (Aerobic Power), 3k zone 4 (Threshold), 1km cool down. Cadences 170bpm, 176bpm, 181bpm.
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Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
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| Week 2 |
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
|
Threshold
7.5mi
1km warm up 1.5km zone 2 (aerobic endurance) 5 x (1km zone 4 (threshold) 400m zone 1 (recovery)) 1.5km zone 2 (aerobic endurance) 1km cool down. Cadence 181bpm.
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Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
|
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
|
Tempo
7.5mi
1km warm up 10k zone 3 tempo (aerobic power) 1km cool down. Cadence 176bpm.
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Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
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|
| Week 3 |
Strides
6.2mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
|
Threshold
9.2mi
1km warm up, 1km zone 2 (aerobic endurance), 8 x (800m zone 4 (threshold), 400m zone 1 (recovery), 1.6km zone 2 (aerobic endurance), 1km cool down. Goal is 8 x 800 threshold, with 400m recovery. Cadence 181bpm.
|
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
|
Strides
6.2mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
|
Threshold
9.9mi
1km warm up, 1km zone 2 (aerobic endurance), 5k zone 4 (threshold), 1.5k zone 2 (aerobic endurance), 5k zone 4 (threshold), 1.5k zone 2 (aerobic endurance), 1km col down. Cadence 181bpm.
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Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
|
|
| Week 4 |
Tempo
7.5mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (2k zone 3 aerobic power), 2km zone 2 (aerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm.
|
Threshold
7.5mi
1km warm up, 1.5km zone 2 (aerobic endurance), 3 x (1.5k zone 4 (threshold), 800m zone 2 (aerobic endurance)), 1.5km zone 2 (aerobic endurance), 1km cool down. Cadence 181bpm.
|
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
|
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
|
Threshold
10.3mi
1km warm up, 1km zone 2 (aerobic endurance), 3 x (1.5k zone 4 (threshold), 3km zone 2 (aerobic endurance)), 1km cool down. Cadence 181bpm.
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Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
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|
| Week 5 |
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
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Strides
6.8mi
1km warm up 8 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
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Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
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Easy
7.5mi
Light 10k aerobic endurance run. 1km warm up, 10km zone 2 (aerobic endurance), 1km cool down.
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Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
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| Week 6 |
Strides
8.1mi
1km warm up 10 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. The goal is to run at aerobic endurance pace but mix in 10 x 0.20km strides. Cadence 185bpm.
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Threshold
6.3mi
1km warm up, 1.6km zone 2, 1.6k zone 4 (threshold), 2 min rec, 1.2k zone 4 (threshold), 2 min rec, 0.8k zone 4 (threshold), 2 min rec, 0.4k zone 5 (anerobic power), 1 min rec, 1.6k zone 4 (threshold), 1 min rec, 1km cool down. Cadence 181bpm, 183bpm.
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Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
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Strides
6.8mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)) 1km zone 2 (aerobic endurance) 1km cool down. The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
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Tempo
9.9mi
1km warm up, 1km zone 2 (aerobic endurance), 12k zone 3 tempo (aerobic power), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm.
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Threshold
6.5mi
1km warm up, 1km zone 2 (aerobic endurance), 8 x (400m a fraction above threshold, 400m zone (aerobic endurance), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 182bpm
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| Week 7 |
Threshold
9.3mi
1km warm up, 1km zone 2 (aerobic endurance), 10 x (800m zone 4 threshold, 400m zone 2 (aerobic endurance), 1km cool down. Cadence 181bpm
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Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
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Tempo
7.5mi
1km warm up, 10k zone 3 tempo (aerobic power), 1km cool down. Cadence 176bpm.
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Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
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Progressive
10.2mi
1km warm up, 1.6km zone 2 (aerobic endurance), 8 x 1.6k progressive repeats of (0.4 zone 2 (aerobic endurance), 0.4 zone 3 (aerobic power), 0.4 zone 4 (threshold), 0.4 zone 5 (anaerobic endurance), 1km cool down. Cadences 168bpm 176bpm 181bpm 183bpm.
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Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
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| Week 8 |
Intervals
8.7mi
1km warm up, 1.2km zone 2 (aerobic endurance), 12 x (400m zone 5 (anaerobic endurance), 400m zone 2 (aerobic endurance)). 1.2km zone 2 (aerobic endurance), 1km cool down. Cadence 183bpm.
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Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
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Tempo
6.2mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (1.5km zone 3 (aerobic power), 1.5km zone 4 (threshold)), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm and 181bpm.
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Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
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Threshold
11.2mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (6.5km zone 4 (threshold), 1km zone 2 (aerobic endurance)), 1km cool down. Cadence 181bpm.
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Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
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| Week 9 |
Time Trial
3.1mi
Give yourself two clear days from training and then go for a 5km run. Ideally a race but at the very least a time trial. Do not forget to warm up and cool down properly.
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