Achieve Your 5K Personal Best: Simple Six-Week Training Plan

In this video, I share a simple yet effective six-week training plan designed to help you achieve your 5K personal best. I provide an overview of six specific interval training sessions that I would use right now if I were training to run a 5K personal best.

In This Video, You'll Learn:

- Six-Week Training Plan: A detailed six-week plan to improve your 5K time.
- Interval Sessions: Specific interval training sessions to enhance speed and endurance.
- Weekly Progressions: How each week’s progression will feel and where the challenges lie.
- Execution Tips: How to execute the training plan for maximum results.
- Training Insights: Practical tips and insights to help you on your journey to a 5K personal best.

Key Topics Covered:

1. Six-Week Plan Overview: Introduction to the six-week training plan for a 5K personal best.
2. Interval Training Sessions: Breakdown of six specific interval sessions to boost performance.
3. Weekly Progressions: Detailed explanation of the weekly progressions and what to expect.
4. Challenges and Execution: How to tackle difficult parts of the plan and execute it effectively.
5. Achieving Your PB: Strategies to ensure you reach your personal best in the 5K.

In This Video, You’ll Discover:

- A structured six-week plan to help you achieve your 5K personal best.
- Specific interval training sessions designed to enhance your speed and stamina.
- How to progress each week and handle the challenges you’ll encounter.
- Tips for executing the training plan and achieving your goals.
- Practical insights to help you become a faster and more efficient runner.

Don’t forget to like, comment, and subscribe for more running tips and training insights!

If you enjoyed the video, you may also get something from these:

How to Run 5 Kilometers in 20 Minutes

Unlock Your Potential: The 20-Minute Running Revolution!

My Marathon Journey from 3:25 to 2:37 in 11 Months

The Power of Interval Training

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[pseudoty]

I just did the 20x 1 minute then walk 1 minute that you recommended to me last week with 2K warmup and 2 K cool down and I didn’t get tired until rep 18. Love this content!

[georgelagos]

Hi Lee. I appreciate your videos. They're very inspiring.

I'm 47 years old and have been running for just about 2 years. I've never been athletic but I really enjoy running. I also lift weights 2-3 times a week. I'm currently putting together a six-week plan for my next 5k in the first weekend of November.

My current PB for 5k is 31 minutes. I've been base building for three months, running 12 miles per week. These are slow runs with 100 meter strides in which I'm hitting 4:58min/km somewhat comfortably, either during my long run or at the end of my easy runs. My goal is a 5k PB under 30 minutes. I can't imagine running a 5k faster than 29 minutes. How fast do I run my intervals so that I don't get injured but also so I'm not selling myself short?

[askanucka]

thank you for the videos and game plan. im looking to go under 20 min for a 5k in about 2 months for my next 5k.

[stakstonkvinge]

Great video! Duly noted. I will try this to lower my PB… at 16:54now at 42 years old, dreaming of sub 16… I didn’t get your recommendation regarding recovery between reps… yes 60 seconds on the shorter ones, but I would normally increase to 2 min for the 7 and 10 min reps.. any thoughts?

[Alex_Laisha]

Hi Lee! Thanks for the valuable content! I have a question: in this video you give the example that you plan to run 5K in 15 minutes and you will do a total amount of interval work of 20 minutes, constantly increasing the length of the interval. But if I plan to run a 5K in 20 or 25 minutes, should I keep the total amount of interval work at 20 minutes at target race pace, or should it be increased to 25 or 30 minutes since my race will take longer than your 15 minutes? After all, your training volume of interval work exceeds the time of your race.

[Wksfr]

Forget running I reckon you could knock out a load of pull ups!

[stevenquan]

Hi Lee,
I have a Half marathon race in 8 weeks. I’ve already been doing 2 quality sessions a week (ie intervals + longrun) + easy/recovery runs. Can you make list out a progression plan for the intervals for a half marathon in 6 weeks (exact same as this video but for a half marathon). Love your content. Thanks

[albertsakal]

Hey.
Any tips on duration times within certain heart rate zones. Specifically Max heart rate zones

[Ninaboommm]

hey lee can you make a similar video for the marathon? thanks

[mohammedrazaurrehman]

Hi buddy, , hope your doing great 😊, the interval training what u explained in this video, we have to do this alone for 7 weeks or we have to include it as a part of training which is has long runs on Sunday 😅

[chadmiller]

Is the 60 second recovery a walk break? Standing break? Jog break? I’ve got 12x90 seconds tomorrow . Thx

[gk]

Hey Lee can you clarify something for me? How much time should we spend on our interval days at our desired pace? You had one video that said 20 mins, but another where you mentioned 20x400m is a good target and that is a lot longer. Does it depend on what race we are training for?

If we are training for a 5k should we aim for 5000m total of work in the session? And for a 10k should it be 10000m?

[arnabganguly]

How many times a week I have to do this ? Other days what workouts to be done like threshold/tempo/easy/long ?

[frankMIALL]

Just ran my PB 22, 41
Over the moon, but what more I'm watching this video later
..

Quick question.
Half way round I felt my feet going, I thought I was on space, really weird feeling and I didn't like it!!!, someone said it's numbness in the feet.

Any tips on stopping that nxt time. I'm aiming for 21 minutes, and would love 20 under for 5k.

😊

[sunnlands]

That last 2x10 min at goal race pace is too hard a session. One would practically be racing that workout.
Better to add a few seconds to the prescribed pace and have 2 or 3 minutes between reps (same is probably true for the 3x7min session)

[VangRVang]

My ego: it’s only a minute of hard running.
Lap 10: 😵‍💫😵🫨