Training plans by Aspect Endurance Coaching
5K training plan – from your first running steps to a personal best
Over 5 km, you either run your first race or fight for seconds. The race plans on this page prepare you specifically for a 5K race.
If you have a race in the calendar, count the weeks back from race day and start there. In the race plans you first train your threshold, later fast intervals for your maximal oxygen uptake (VO2max) and sections at 5K race pace. That way your goal pace is no longer an unknown on the start line.
Strength work for injury prevention and stretching are part of every plan, and a shorter week follows at regular intervals so your tendons and bones can keep up with the load. The three race plans each come in a pace or a heart-rate version.
The plans compared
English training plans for this category are coming soon. View the German training plans in this category
Which level is right for me?
- Pace or heart rate
- Each level comes in a pace or a heart-rate version, with the same structure. For the heart-rate version you need a running watch with HR display, ideally with a chest strap.
Frequently asked questions
Where do my training paces in the race plans come from?
From a recent test result. In the heart-rate version, the test gives you your threshold heart rate.
What comes after the 5K race?
Every plan shows you a way forward for the time afterwards.
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