This 12-week plan is designed for experienced runners ready to take their 5K to the next level — whether that’s chasing a sub-20 or sub-25 finish, refining race strategy, or training with more purpose and structure.
Grounded in the Slow Wins philosophy, this plan builds your speed and endurance through consistent, intelligent training — not overreaching. You’ll combine threshold runs, VO₂ intervals, strides, and long runs with mobility, cross-training, and rest — all carefully programmed to help you peak at the right time.
Each week balances intensity with recovery, progression with patience. You’ll stay engaged with weekly fun goals and mindset prompts to keep motivation high without tipping into burnout.
This plan is ideal if you’re running at least 4 days per week, have a recent 5K time, and are looking to train smart, not just hard. The goal isn’t just a faster time — it’s finishing strong, confident, and in control.
This 12-week plan is designed for experienced runners ready to take their 5K to the next level — whether that’s chasing a sub-20 or sub-25 finish, refining race strategy, or training with more purpose and structure.
Grounded in the Slow Wins philosophy, this plan builds your speed and endurance through consistent, intelligent training — not overreaching. You’ll combine threshold runs, VO₂ intervals, strides, and long runs with mobility, cross-training, and rest — all carefully programmed to help you peak at the right time.
Each week balances intensity with recovery, progression with patience. You’ll stay engaged with weekly fun goals and mindset prompts to keep motivation high without tipping into burnout.
This plan is ideal if you’re running at least 4 days per week, have a recent 5K time, and are looking to train smart, not just hard. The goal isn’t just a faster time — it’s finishing strong, confident, and in control.
Image 1 of 1