5K Road/Track Race - 15:00-16:00 - Written by Aaron Templeton

Plan Length: 12 Weeks

This plan was created for 15 minute 5k runners. It is a three month progression starting from a few easy weeks and building into full volume training. This plan was designed for runners who have previously run 50-65 miles a week and have stayed healthy running that mileage.

1. MARATHON TEMPO PACE (5:30-5:40) This is important to go off of effort; but based on a 15 minute 5k runner this is the appropriate pace for this type of workout. These paces can be adjusted based on how hilly a course is, weather, and the fitness level you're at when you tackle the tempo run. However, you have to always come back to dialing in on the correct effort-- which is marathon pace on that given workout day.

2. THRESHOLD EFFORT. This is based off of roughly 10 mile- half marathon effort. For a 15 minute 5k, that is in the 5:10-5:25 range. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is 10 mile race pace on that given workout day.

3. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow cross country course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.

4. RECOVERY RUN. Between 7:00-7:30 mile pace. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.

5. EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:30 mile pace.

6. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.

7. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.

8. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.

Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Other 5K & 10K Road/Track Plans