4 Week 5K Training Plan

4 weeks·4 days / wk·5k·intermediate

Weeks: 4
Sessions: 16
Peak week: 19.5 mi; week 3
Long run: 6 mi; week 3
Taper: 1 wk

BaseBuildPeakRace

Paces assume an intermediate runner (VDOT 42). Enter a recent race to personalise them.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: aerobic volume, hills and stridesLong run 5 mi	4 · 3 key	17 mi	Long run 5 mi
Tue Oct 6 Hill repeats 6 × 60 s 4 mi Warm-up · 1.5 mi easy 6 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 8 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 9 Fartlek 5 × 1 min 3.5 mi Warm-up · 1.5 mi easy 5 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 11 Long run 5 mi 5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
Weeks 2–4 locked Unlock the full plan. Every session, every week Paces and loads from your numbers PDF, calendar and Garmin export Re-plans when you miss a key session Billing period$79 / year$14 / month Annual works out at $6.58 a month Secure checkout with Stripe · Cancel any time
02	Build: VO2max intervals + thresholdLong run 5.5 mi	4 · 3 key	18 mi	Long run 5.5 mi
03	Peak: 5K-specific paceLong run 6 mi	4 · 3 key	19.5 mi	Long run 6 mi
04	Race week — 5KRace 3 mi	4 · 1 key	8.5 mi	Race 3 mi

Your paces

Easy / long: 9:28–10:25/mi62–70% VO2max, conversational
Marathon (M): 8:25/mi
Threshold (T): 7:53/micomfortably hard, ~60 min race effort
Interval (I): 7:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 6:49/mishort fast reps, mile race pace
5K race pace: 7:27/mifinish 23:08

The numbers

About this plan

This 4 week 5k training plan opens with 17 mi in week 1 and peaks at 19.5 mi in week 3. Halfway, week 2 carries 18 mi with a 5.5 mi long run. That is 63 mi over 16 runs for an intermediate 5K runner. No cutback fits in 4 weeks; the 19.5-mi peak runs into the taper.

The long run tops out at 6 mi in week 3; 6 key sessions include 1 hill, 1 fartlek, 1 tempo and 3 interval workouts. Easy running at 9:28–10:25/mi is 58% of the 63 mi; 1 threshold sessions run at 7:53/mi. Peak weeks sharpen with 5K-pace intervals at 7:27/mi, backed by a 6-mi long run in week 3.

The 1-week taper takes race week to 8.5 mi, 56% under week 3's 19.5 mi, after 63 mi. On these numbers the 5K projects to 23:08, 7:27/mi from start to finish, off a 19.5-mi peak.

4 sessions and 17 mi open this 4-week plan, topped by a 5 mi Sunday.

The phases run base week 1 (17 mi), build week 2 (18 mi), peak week 3 (19.5 mi) and race week 4 (8.5 mi).

Questions

FAQ

How many miles a week is the 4 week 5k training plan?

17 mi in week 1, 18 mi by week 2 and 19.5 mi at the peak, week 3: 63 mi total.

What pace are the easy runs on this 4-week 5K plan?

9:28–10:25/mi at VDOT 42, for 58% of 63 mi.

What is the longest run in the 4 week 5k training plan?

6 mi in week 3, up from 5 mi in week 1.

Can I run the 4 week 5k training plan on 3 days a week instead of 4?

12 runs instead of 16: switch to 3 days and the 6-mi long run stays.

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